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


October 04, 2017

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*

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