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


January 27, 2020

CrossFit Spanish Fort – GROUP FITNESS

“Excuses are what confine people to their current situation. Excuses are the false reasons that hold people back from taking action. Action is the key. Make your goals a reality. Be stronger than any excuse.”

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Metcon (Time)

2 Rounds

50/40 Cal Row

40 Wall balls

30 Weighted Sit ups

20 Box Jumps

*20min Time Cap*

Core Buy-Out (No Measure)


DB Plank Pull Throughs

60 sec- 45 sec- 30 sec

Plank hold

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