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


December 23, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Squat Clean Complex (6 Sets Building Weight)

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk


Metcon (Time)

1 Minute Max Effort Row

:30 Rest

*Repeat Until 2000m Reached

Class WOD

Metcon (Time)

5 Rounds

250m Row

10 Squat Clean Thrusters
Utilize Barbell Or DB On Thrusters. Choose A Lighter Load You Can Move Consistently Each Round

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