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


January 27, 2019

CrossFit Spanish Fort – CrossFit

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”

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Warm-up (No Measure)

5min Mobility

2 Rounds

1min Row

10 Spider-Man Lunges

5 Scap Pulls

10 Jumping Squats

5 Strict Pull-Ups

Then, (With Empty Bar)

10 Elbow Punch Throughs

10 Stiff Leg DL

10 High Hang Power Cleans

10 Front Squats

Metcon (Time)


Squat Cleans

RX: 115/75

RX+: 155/105

•1 Round Of “Cindy” After Each Set Of Cleans (5 Pull-Ups 10 Push-Ups 15 Air Squats

*22min Time Cap*

Competitors Training

Optional supplemental work for those that like to compete & looking to up their game.

Squat Clean Complex (7min EMOM At 70-75%)

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

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