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

HUMP DAY

December 10, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Clean and Jerk (6×2 Building Weight)

Hit Two Solid Singles At Each Wright Before Building.

-Or-

Metcon (AMRAP – Reps)

5 Rounds

Min1: Max Cal Row

Min2: Max Russian Twist

Min3: Rest

Class WOD

Metcon (Time)

21-15-9

Hang Power Cleans

Push Jerks

Calorie Row

**Use Bar Or DB**

Barbell Weight: 50-55% From C+J

DB Weight: M 40-50 W 25-35

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