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

HUMP DAY

January 15, 2020

Announcements

NUTRITION CHALLENGE STARTS MONDAY 01/20.
•Weigh-ins & body fat test to track progress
•Prizes to reward your efforts.
• Get a friend to join us & your next months m’ship is FREE.
•Our coaches & gym family are here to keep everyone accountable

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Power Snatch + 2 Hang P Snatches (6 Sets Building)

QUALITY>LOAD. Focus On Solid Lifts At Each Before Building!!!

-Or-

100m Sprint Intervals (Time)

10x100m Sprints W/ Rest Being Walk Back To Start Point

Class WOD

Metcon (AMRAP – Reps)

12min AMRAP

2-4-6-8-10-12-14… etc.

Power Snatch/KB Swings

Toes To Bar/Knees2Elbow

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