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

HUMP DAY

CrossFit Spanish Fort – CrossFit

3’fer Clean Complex (7min EMOM @65% of 1RM)

High Hang Clean (Squat) + Hang Clean + Clean

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

3,6,9,12,15….

Hang Power Clean 135/95

Wall Ball 20/14

Rest 2 mins

7 min amrap

5,10,15,20,25….

KBS 53/35

100m run

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