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

Hump Day

August 09, 2017

CrossFit Spanish Fort – CrossFit

Shark Bite (Time)

12-9-6

Deadlift 275/175

HSPU

*6 min cap*

Rest 2 mins

15-15-15

Cal Row (females row 10 cal)

T2B

*6 min cap*

Rest 2 mins

10-15-20

KB Goblet Squats 53/35

Burpees

*6 min cap*
If You Beat Time Cap Then Rest Exactly 2min Before Next WOD. If You Are Capped Add 1sec To Time For Every Rep Not Completed

Metcon (No Measure)

Core Buyout

3 Rounds

20 Plated Coffin Sit-Ups

20 Plated Russian Twist (each side)

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