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

Hump Day

January 11, 2017

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

4 rounds

1 min @ each station

Push Press 75/55

Double Unders

Sumo DL high pull

1 min rest

Metcon (AMRAP – Reps)

4 rounds of each movement

Tabata 20 sec on 10 sec off

Weighted For Each 20/10

Sit-Ups

Russian Twists

Single Leg V-Ups

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