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

HUMP DAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

Take Your Pick According To Your Fitness Goals.. STRENGTH SESH -OR- CARDIO BURN

Power Snatch Combo (Build To Heaviest Set)

Power Snatch + Hang Power Snatch

-Or-

10x250m Row Intervals (Time)

10 x 250m Row Sprints.

*:30sec Rest Between.

Class WOD

Metcon (Time)

3-6-9-12

Power Snatch

Lateral Burpees Over Bar

*10min Time Cap*

RX: 95/65

RX+: 135/85

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text