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

HUMP DAY

August 20, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Squat Clean (5×2 W/ 3sec Pause In Bottom)

These Are 2 Single Reps At Each Weight.

-Or-

Single Arm DB Clean (5×5 Building)

Class WOD

Metcon (Time)

15-12-9

Hang Squat Cleans

Lat Burpees Over Bar

RX 95/65

RX+ 135/85

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