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

Monday

September 29, 2014

Main – CrossFit

“It’s not whether you get knocked down, it’s whether you get up.” ~Vince Lombardi

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Metcon (Time)

3 Rounds
400m Run
21 Pull-Ups
12 Hang Snatches 95/65

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