November 03, 2019
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CrossFit Spanish Fort – GROUP FITNESS
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*