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

MONDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

TAKE YOUR CHOICE OF STRENGTH OR CARDIO

Snatch Pull + Power Snatch (5 Sets At Same Weight)

Metcon (Time)

5x500m Row

*1 Min Rest After Each Set

Class WOD

Metcon (Time)

3 Rounds

7 Power Snatches

14/10 Calorie Row

21 Toes To Bar

42 Double Unders

*15min Time Cap*

RX:95/65

RX+: 135/85

Metcon (No Measure)

“CORE CASHOUT”

50 V-Ups

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