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

Hump Day

January 06, 2016

CrossFit Spanish Fort – CrossFit

Sprints (No Measure)

5x 50m Sprints (rest is walk back to starting point)

Metcon (Weight)

10 Min EMOM

5 Heavy Deadlifts

*Pick A Weight that is challenging but don’t sacrifice good form

Metcon (No Measure)

*Cash-Out*

Tabata: Plank Hold + Mountain Climbers

8 Rounds Each 20 Sec On 10 Sec Off

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