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

Just Play Dead!

February 28, 2015

Main – CrossFit

“You don’t always PR, you don’t always win, sometimes things don’t go your way. Every time I have failed I have learned something about myself.”
-Jason Khalipa


CFSF Warm Up 1 (No Measure)

200m Run


3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees


Metcon (Time)

In teams of two with one partner working at a time:

3 rounds

30 Hang Squat Cleans (115/65)

150 Double Unders (2:1-singles)

20 Hang Snatch (115/65)

75 Calorie Row

10 Bear Complex (115/65)

800 Meter Run

Rx Plus- 135/95 (Both Partners must use Rx Plus weight to click that little red box)

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