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

Hump Day

November 16, 2016

CrossFit Spanish Fort – CrossFit

Deadlift (7×3 @65-70%)

this will be a 7 min EMOM. Work on a controlled descent while maintaining stability from hips to shoulders

Metcon (Time)

3 Rounds

2 rope climbs

15 hang power cleans 135/95

10 shoulder to overhead

Buy out:

600m med ball run

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