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

HUMP DAY

February 08, 2017

CrossFit Spanish Fort – CrossFit

Front Squat (5X4 Building)

3sec pause in bottom

Metcon (AMRAP – Reps)

15 min EMOM

Min 1: 15 Cal Row/ 12 female

Min 2: 10 DB/KB Overhead Lunges

Min 3: 30sec max rep Double Unders

Score # of DU

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