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

Hump Day

September 20, 2017

CrossFit Spanish Fort – CrossFit

Power Clean+Hang Power Clean+Jerk (5-6 Sets Building Weight)

The jerk can be split or push. Record heaviest lift

Metcon (Time)

5 Rounds

200m Run

20 DB Single Arm Thrusters 50-60/30-40 (10 Each Arm)

20 Double Unders

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