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

HUMP DAY

CrossFit Spanish Fort – CrossFit

Clean (5×1 @70% 5×1 @80-85%)

Hit 5 Singles @70% Then ATTEMPT 5 Singles @80-85%. You get 5 chances. Try for no misses but ONLY 5 lifts whether you hit or miss!!!!

Metcon (Time)

3 Rounds

21 Wall Balls 20/14

15 Pull Ups

9 Power Cleans 135/95

*10min Time Cap*

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text