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

MONDAY

November 03, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Power Clean+Hang Power Clean+Jerk (6 Sets Building Weight)

-Or-

Metcon (No Measure)

6 Supersets

8 DB Curl + Press

15/12 Cal Row

*Rest 1 Minute

Class WOD

Metcon (Time)

3 Rounds

10 DB/Barbell Hang Cleans

20 Wallballs

30/23 Calorie Row

*15min Cap*

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