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

HUMP DAY

August 13, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Press (3×5 @65%,75%,85%)

start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

-Or-

Half Kneeling Arnold Press (6×5 Each Arm Building)

These Are Single Arm With A DB

Class WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 HSPU/DB Push Press

30 Double Unders/60 Singles

15 Chest2Bar/Pull-Ups

30 Double Unders/60 Singles

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