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


November 17, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Macho Man Complex (Build To Heaviest Complex (5-6 Sets))

3 Power Cleans

3 Front Squats

3 Push Jerks


Row Intervals (Time)

10 Sets

200m Row (Max Effort)

*Rest 30sec*

Class WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

3 Rounds of “Macho Man”

15 Toes to Bar

•Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

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