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

HUMP DAY

CrossFit Spanish Fort – CrossFit

Deadlift (5×7 Building)

THESE ARE TOUCH N GO REPS!!! DO NOT LOOK TO MAKE BIG JUMPS OR END AT SUPER HEAVY LOADS. Higher reps at lower volume.

Metcon (Time)

100m farmer carry- heavy

50 push-ups

100m farmers carry

50 ball slams

100m farmers carry

50 oh lunges 45/25

100m farmer carry

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