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

MONDAY

August 25, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Back Squat

Warm-Up Sets: (40% x5, 50% x5 and 60% x3)

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 3 reps

•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)

Metcon (Time)

4 Rounds

30/20 Calorie Row

15 Burpees

10 Thrusters

RX: 75/55

RX+: 115/75
Thrusters Should Be Unbroken. Sub In DB’s If The Front Rack Gives You Trouble

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