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

MONDAY

December 30, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Metcon (AMRAP – Reps)

6 Rounds:

(In a 3:00 Window)

200m Run/250m Row

1 Round of “Cindy”

Max Power Cleans Or DB Cleans In Remaining Time

*2:00 rest between rounds.

1 Round of “Cindy” = 5 Pull-ups/Ring Rows, 10 Push-ups, 15 Air Squats

Score Is Total # Cleans
Shorten run/row if can’t be completed under 1:15

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