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

MONDAY

January 28, 2018

CrossFit Spanish Fort – CrossFit

Clean+Jerk Complex (10min EMOM: 1 Set)

1 Squat Clean + 1 Hang Sq Clean + 1 Jerk
This should be moderately heavy weight(65%”ish”) that you can maintain good position through all 10 sets

Double Lung Shot (AMRAP – Rounds and Reps)

9min AMRAP

10 Hang Squat Cleans 115/75

30 Double Unders
choose a weight you can stay unbroken.

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