October 04, 2017
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CrossFit Spanish Fort – CrossFit
Front Squat (5×3 Building W/ 3Sec Pause)
STRENGTH & STABILITY in the bottom position!!! Don’t sacrifice the 3second hold by going too heavy. Build weight but maintain the hold in the right position
Metcon (Time)
4 Rounds
200m Run
20 Single Arm DB Thrusters 50-60/30-40 (10 Each Arm)
20 Toes To Bar
*17min Cap*
