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

HUMP DAY

February 05, 2020

CrossFit Spanish Fort – GROUP FITNESS

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Sumo Deadlift (6×2 Building)

-Or-

VIKING ROW (Time)

250 meters

Rest 30sec

500 meters

Rest 45sec

750 meters

Rest 1min

1000 meters

Four sets of rowing, each of which should be done at max effort.

Class WOD

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Be smart about the “bodyweight” deadlifts. Should be a moderate load that you can move consistently.

If you aren’t comfortable with deadlifts sub kb sumo high pulls

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