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

HUMP DAY

November 30, 2016

CrossFit Spanish Fort – CrossFit

Back Squat (4×10 @50-55% of 1RM)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

25 Pull Ups

50 Calorie Row

100 Overhead Squats, 45lb Bar/35lb Bar

200 Double Unders

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