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


November 25, 2018

CrossFit Spanish Fort – CrossFit

CONSISTENCY in the gym AND the kitchen is what produces long term results. Remember this is a marathon… not a sprint.

View Public Whiteboard

Deadlift (6-6-4-4-2-2)

Increase Weight Each Set

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

60 Double Unders

30 Wallballs

15 Deadlifts

RX: 155/105 RX+: 205/145

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