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

Hump Day

August 16, 2017

CrossFit Spanish Fort – CrossFit

Metcon (Time)

Partner WOD

100 Wall Balls 20/14

50 Power Snatch 115/75

50 OHS 115/85

1000 Row (switch every 250m)

*Split Reps As Needed
If you need to setup 2 different bars then do so.

Metcon (No Measure)

Core Finisher

50 abmat situps

50 V-ups

50 bicycle kicks (each leg/ elbow to opposite knee)

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