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

MONDAY

August 11, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Back Squat (3×5 (1 @65%, 1 @75%, 1 @85%))

start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

-Or-

Single Leg DB Bench Squats (5×5 Building Weight)

Class WOD

Metcon (Time)

30/25 calorie row

30 knees-to-elbows/toes to bar

30 sit-ups/GHD’s

60 overhead walking lunges

30 sit-ups/GHD’s

30 knees-to-elbows/ toes to bar

30/25 calorie row

*15min cap*

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