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

MONDAY

January 20, 2020

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Single Arm DB Press + Single Leg RDL (5×5 Each Arm/Leg Building Weight)

Superset The 2 Movements: 5×5 Buidling

Metcon (Time)

3 Rounds

30/21 Calorie Row

100 Single Unders (RX) 50 Double Unders (RX+)

30 Alt DB Snatches 40/25 (RX) 50/35 (RX+)

20 Knees To Elbow (RX) Toes To Bar (RX+)

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