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

MONDAY

CrossFit Spanish Fort – CrossFit

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Metcon (Time)

50/40 Calorie Row

50 Double Unders/100 Singles

50 Box Jump Overs

50 Double Unders/100 Singles

50 Alt DB Snatches

50 Double Unders/100 Singles

50 Burpees

50 Double Unders/100 Singles

*25 Minute Cap*

Metcon (No Measure)

CORE FINISHER

3 Rounds

:45-:60sec Plank Hold

20 V-Ups

20 Weighted Russian Twist

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