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


CrossFit Spanish Fort – CrossFit

Deadlift (10-8-6-4-2)

These are touch n go reps. STEADY & CONTROLLED!!!!! Set of 10 should be around 40% of 1RM. Last set of 2 should finish around 85%-90% of 1rm.

Metcon (Time)

3 Rounds

400m Run

20 Hang P. Cleans 95/65

20 Push Press

**15min CAP**

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