30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HUMP DAY

CrossFit Spanish Fort – CrossFit

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Metcon (No Measure)

10min EMOM

Min1: HS Walk/ Wall Walk/ HS Hold Practice

Min2: 45sec Max Hollow Body Hold

Metcon (AMRAP – Reps)

3min AMRAP

Max DB Push Press/ HSPU

*Rest 1 Minute*

3min AMRAP

Max OH Plate Lunges

*Rest 1 Minute*

3min AMRAP

Max Sit-Ups/ GHD’s

*Rest 1 Minute*

3min AMRAP

Max Cals Assault Bike

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