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

HUMP DAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (No Measure)

GYMNASTICS SKILL WORK

*10 Minutes To Work Handstand & Muscle-Up Progressions

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*If You Are Close To Your First MU Do Box Assisted MU for this WOD. Great Time To Work On Them

*Sub Pike Push-Ups For HSPU

*Womens KB Weight 20 Kilos

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