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

Hump Day

July 20, 2016

Announcements

*Beach WOD Saturday. Meet At The Hangout In Gulf Shores @8:30AM

*Open Gym Sunday From 3-5pm. We Will Have The CrossFit Games Playin

CrossFit Spanish Fort – CrossFit

Back Squat (5,5,3,2)

1×5 @70%

1×5 @80%

1×3 @85%

1×2 @90%

Front Squat (4,4,4)

1×4 @75%

1×4 @80%

1×4 @85%

Metcon (AMRAP – Reps)

Tabata Cal Row

Tabata Box Jumps

Tabata Toes2Bar

8 Rounds Each 20sec On/10sec Off

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