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

MONDAY

January 06, 2019

CrossFit Spanish Fort – CrossFit

“At the end of the day we are accountable to ourselves. Our success is a result of what we do.”

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility

Then,

2 Rounds

:45sec Row

5 Inch Worms W/ Push-Up

10 Stepped Out Mountain Climbers

10 RDL’s W/ Bar

10 High Hang Cleans

*Clean Progression Right After Warmup

Power Clean + Hang Power Clean (6-7 Sets Building Weight )

Give Yourself A Goal End Weight. Then Back Your First 5-6 Sets Off Of That So You Have A Starting Weight & Finishing Weight.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15/12 Calorie Row

60 Single Unders (RX) 30 Double Unders (RX+)

2 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans 95/65 (RX) 135/95 (RX+)

6 Pushups

9 Air Squats

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