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

HUMP DAY

August 27, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Press

Warm-Up Sets: (40% x5, 50% x5 and 60% x3)

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 3 reps

•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)

-Or-

Half Kneeling Arnold Press (6×5 Building Weight)

These Are Single Arm With A DB

Class WOD

Metcon (Time)

10-20-30-20-10

DB Hang Clean & Jerks

Sit Ups/GHD’s

*30 Double Unders/ 60 Singles After Each Round

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