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

HUMP DAY

CrossFit Spanish Fort – CrossFit

Stop, Drop, & Row (Time)

30-25-20-15-10-5:

Calorie Row

*After each set, 1 round of:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

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