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

MONDAY

September 15, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Back Squat (Back To The “3’s”)

warm-up sets (40% x5, 50% x5 and 60% x3)

•70% of 90% 1RM x 3 reps

•80% of 90% 1RM x 3 reps

•90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)

**if you weren’t here last week make sure to add 10lbs to your 1RM to recalculate your 90%

Metcon (Time)

21-15-9

DB Thrusters

Box Jump Overs

*400m Run/500m Row After Each Set

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