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

Hump Day

June 01, 2016

CrossFit Spanish Fort – CrossFit

Back Squat (10,8,8,8)

1X10 @60%

1X8 @70%

1X8 @75%

1X8 @80%

Front Squat (2X5 @70%)

Metcon (Time)

RX:

15 Hang Cleans 95/65

7 Pull-Ups/ 7 Push-Ups

12 Hang Cleans 115/75

5 Pull-Ups/ 5 Push-ups

9 Hang Cleans 135/95

3 Pull-Ups/ 3 Push-Ups

RX+

15 Hang Cleans 135/95

7 Bar Muscle-Ups

12 Hang Cleans 155/105

5 Bar MU

9 Hang Cleans 185/115

3 Bar MU

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