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

MONDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (Time)

With A 35min Running Clock..

From 0:00-15:00:

Build To Heaviest Set Of 1 Snatch + 1 Hang Snatch + 1 OHS

-Or-

3 Rounds

500m Row

400m Run

From 15:00-20:00: Rest

From 20:00-35:00: (15min Cap)

80 Double Unders/ 160 Singles

20 Lat. Burpees Over Bar

20 Hang Power Snatches

20 Overhead Squats

20 Hang Power Snatches

20 Lat. Burpees Over Bar

80 Double Unders/ 160 Singles

RX: 65/45

RX+: 95/65
Score Time For Workout. Enter In Comments Heaviest Snatch Complex Or Row/Run Time

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