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


September 29, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Snatch+OHS Complex (Build To A Heavy Complex)

1 Snatch+1 Hang Snatch+2 OHS
Build Through 5-6 Total Sets As Long As You Are Maintaining Good Position.


Single Arm DB Press + Single Leg RDL (6 Sets Building)

Superset The 2 Movements: 5×5 Buidling

Class WOD

Metcon (AMRAP – Reps)

3 Rounds

1 Min: Power Snatches/Double DB Swings

1 Min: Overhead Squats/ Front Squats

1 Min: Lateral Barbell Burpees

1 Min REST

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