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

Hump Day

August 05, 2015

CrossFit Spanish Fort – CrossFit

“The secret of getting ahead is getting started.”

Metcon (No Measure)

10 Minutes Alternating

Even: 10-15 Calorie Row

Odd: 8-10 Burpees
This is todays warm up. Stretch out some before then use this to get you moving & get that blood flowing!!

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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