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

HUMP DAY

CrossFit Spanish Fort – CrossFit

Metcon (Time)

5 Rounds

200m Run

12 DB Snatches (alternating)

10/8 Cal Row

Metcon (No Measure)

“Core Buy Out”

Accumulate 3 min plank hold

Accumulate 2 min l-sit hold

Accumulate 1 min hollow hold

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