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

Labor Day Fun

September 01, 2014

Main – CrossFit

“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.” — Marin Luther King Jr.

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Metcon (Time)

Buy-In 800m Run

Then,
21-15-9
Overhead Squats 135/95
Pull-Ups

Buy-Out 800m Row

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