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

Hump Day

March 23, 2016

CrossFit Spanish Fort – CrossFit

3 Pos Cleans (15 Minutes to Work Up to Heaviest Set)

Pos 1 = above knee

Pos 2 = below knee

Pos 3 = 1″ off ground

Metcon (Time)

4 rounds for time:

5 hang power cleans

7 front rack lunges

9 ttb

RX 115/65

RX+ 155/105

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