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

MONDAY

November 04, 2018

CrossFit Spanish Fort – CrossFit

You don’t get there by wishing for it or hoping for it, but by working for it.”

View Public Whiteboard

Front Squat (5×2 Same Weight W/ 3sec Pauses)

SUPERSET W/ DUAL DB BENT OVER ROWS

*Alternative Squatting: DB Split Squats Off Bench (5×5 Each Leg)

Metcon (Time)

5 Rounds

20/15 Calorie Row

10 DB Thrusters

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