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

Monday 2-16

February 16, 2015

Main – CrossFit

You may see me struggle, but you will never see me quit.


CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg


Thruster (1 RM)

Build up to a one rep max thruster.


Metcon (Time)

For Time: 50 Burpees

2 Thrusters at 65% EMOM

Stop burpees every minute on the minute and do two thrusters with 65% of your one rep max until you get a total of 50 burpees.

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