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


September 14, 2015

CrossFit Spanish Fort – CrossFit

“Either find a way or make one.”

Push Jerk (Build to Heaviest Single)

Split Jerk (Build to Heaviest Single)

Metcon (AMRAP – Rounds and Reps)

EMOM x12

Min 1: 7 Push Jerks @60%

Min 2: 45s V-Sit Holds

Min 3: 5 Strict Pull-Ups

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