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

MONDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

Take Your Pick Of Strength Or Conditioning To Kickoff This Monday🔥💪🏼

Overhead Squat (5×3 Building Weight)

Boat Race (Time)

3 Rounds

500m Row

400m Run

*Rest 1 Minute Between Rounds

Metcon (Time)

15-12-9:

Power Snatch

Box Jumps

Directly Into…

15-12-9:

Overhead Squats

Lateral Barbell Burpees

*15min Time Cap*

RX 75/55

RX+ 115/75

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