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

“ITS GONNA BE MAY”

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

YOUR CHOICE… STRENGTH Or Cardio

Squat Clean + Hang Squat Clean (5-6 Building Weight)

-Or-

3k Row (Time)

Class WOD

Metcon (Time)

10 Power Cleans

100 Double-Unders

8 Power Cleans

80 Double-Unders

6 Power Cleans

60 Double-Unders

4 Power Cleans

40 Double-Unders

2 Power Cleans

20 Double-Unders

*10 Minute Time Cap*

RX: 115/75

RX+: 155/105
2x Single Unders For DU

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