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

MONDAY

CrossFit Spanish Fort – CrossFit

It’s easy to make excuses to skip a workout or to eat junk food. But remember what happens when you overcome those excuses: You get closer to a happier, healthier, fitter you. A year from now, do you want to be in the same place, or do you want to be able to look back on how far you’ve come? Every time you overcome an excuse, you’re one step closer to your goal!

View Public Whiteboard

Metcon (Time)

21 Thrusters RX 75/55 RX+ 95/65

400m Sprint

*Rest 3 Minutes*

15 Thrusters RX 95/65 RX+ 115/80

400m Sprint

*Rest 3 Minutes*

9 Thrusters RX 115/75 RX+ 135/95

400m Sprint

*Rest 3 Minutes*

6 Thrusters RX 135/85 RX+ 155/105

400m Sprint

*Rest 3 Minutes*

3 Thrusters RX 155/95 RX+ 185/120

400m Sprint
Each Interval Is Meant To Be Done With As Much Intensity As Possible. Notice “SPRINT” Instead Of “RUN”. Record Overall Time Including Rest.

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