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

HUMP DAY

November 19, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Paused Back Squats (5×2 Building Weight)

3 Second Pauses In Bottom Position

-Or-

Single Leg DB Bench Squats (5×5 Each Leg Building)

Class WOD

Metcon (Time)

10-20-30-40

Wall Balls

20-40-60-80

Double Unders

*1.5x Single Unders

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