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


December 08, 2019

CrossFit Spanish Fort – GROUP FITNESS

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1 Paused Front Squat + 1 Front Squat (6 Sets Building)

1st Rep Maintain A Solid 3 Second Pause In Botttom. 2nd Rep Move Fluid Through Full Depth & Back Up

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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