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

HUMP DAY

CrossFit Spanish Fort – CrossFit

SNATCH + SNATCH BALANCE + OHS (4 Sets At Same Weght)

Try to work 4 sets of complex around 70-75% of 1RM
Scale Snatch Balance To OHS if that position is a weakness

Metcon (Time)

Partner WOD

100M/80F Cal Row

80 Burpees

60 OH Lunges 45/25

40 Deadlifts 225/155 (max reps per partner is 5 reps)
Put partners name in comments. Scale as needed

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