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

HUMP DAY

December 03, 2019

Announcements

*OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY**
•We Could Use A Few Volunteers & Judges To Help Through The Day.
•Please Come Hangout & Support The Athletes Competing.
•No Class Saturday Morning

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Squat Clean + Hang Squat Clean (5-6 Sets Building Weight)

-Or-

Metcon (AMRAP – Reps)

8 rounds

1 minute max cal row

1 minute rest

Class WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

30 Double Unders/50 Singles

15/10 Calorie Row

5 Squat Cleans/10 DB Hang Sq Cleans
If doing squat cleans.. use 55-60% from complex

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