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

Hump Day

CrossFit Spanish Fort – CrossFit

Deadlift (5×5 Building Weight)

*Touch N Go Reps: Pick Lb You Can Maintain CONTROL In Midline

Metcon (AMRAP – Reps)

12 Minute Running Clock:

1 minute of double-unders

1 minute of alt. db snatches 50-60/30-40

2 minutes of double-unders

2 minutes of alt. db snatches

3 minutes of double-unders

3 minutes of alt. db snatches

*cut single under reps in half when scoring

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