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


January 06, 2020

CrossFit Spanish Fort – GROUP FITNESS

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Strict+Push Press Combo (4 Sets Building Weight)

Max Strict Press


Max Push Press

*Rest 2 Minutes Between Sets

•1st Set: Aim For 8-10 Strict + 12-14 Push

•2nd Set: Aim For 6-8 Strict + 10-12 Push

•3rd Set: Aim For 4-6 Strict + 6-8 Push

•4th Set: Aim For 2-4 Strict + 4-6 Push
Enter Final Weight & Total Reps.

Put Breakdown Of Each Press In Comments


Single Arm DB Strict+Push Press (4 Sets Max Reps)

4 Sets Max Reps

DB Strict Press


DB Push Press

Class WOD

Metcon (Time)

5 Rounds

15/12 Calorie Row

12 Push Press

9 Toes To Bar/Knees2Elbow

*15min Time Cap*

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