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

Hump Day

May 25, 2016


Don’t forget this Saturday we will do Hero WOD Murph at 9am in honor of fallen Navy SEAL Lt. Michael Murphy & all those that have lost their lives serving our great country!!! NO 8am Strength Class! CLOSED Memorial Day (May 30th).

CrossFit Spanish Fort – CrossFit

Metcon (Time)

12 Rounds:

Every 30 Seconds- 1 Power Clean @70%

Rest 4 Minutes

12 Rounds

Every 30 Seconds- 1 Power Snatch @70%

Rest 4 Minutes

For Time:

4 Rounds:

10 Burpees

15 Box Jumps

20 V-Ups

Power Clean (EMOM- 1X30SEC)

Power Snatch

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