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


CrossFit Spanish Fort – CrossFit

“Think positively, exercise daily, eat healthy, work hard, stay strong, build faith, worry less, read more, and be happy.”

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1000m Row (Time)

Max Effort 1000m Row
Rest Exactly 4 Minutes Before Starting Metcon

Metcon (Time)

5 Rounds

30 Air Squats

20/15 Calorie Row

10 Burpees Over Rower
Your time for this WOD will be TOTAL time with 1000m Row + 4 Minutes Rest included.

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