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


December 14, 2016

CrossFit Spanish Fort – CrossFit

Metcon (No Measure)

8 DB Strict Press

8 Weighted Pull-Ups

*Rest 60sec between rounds
Use same weight for all sets of strict press & on pull-ups

Metcon (Time)

4 rounds

16 cal row

14 toes to bar

12 handstand push ups

10 chest to bar (rx+)5 muscle ups

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