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

HUMP DAY

CrossFit Spanish Fort – CrossFit

Handstand Specialist (AMRAP – Reps)

10min EMOM

RX: 3-6 Strict HSPU

RX+: 4″ Deficit Strict HSPU

*1st Scale: 1 Abmat *2nd: 2 Abmats *3rd: 3-5 negatives from top to bottom of handstand *4th: 15-30sec handstand hold

Record Total Reps

Metcon (Time)

4 Rounds

200m Medball Carry 20/14

25 Double Unders

15 Push Press 95/65

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