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


March 16, 2015

Main – CrossFit

“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, I used everything you gave me.”

CF Spanish Fort Warm Up (No Measure)

Row 500m

2 Rounds:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees

Metcon (Time)

2 Rounds

Row 1K

Rest 1min

Row 500m

Rest 1min

Row 250m

Rest 1min

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