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

Monday

July 18, 2016

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

5 hang power cleans

4 front rack lunges

3 jerks (115/75lb)

*Rest 3 minutes*

4min AMRAP:

5 hang power cleans

4 front rack lunges

3 jerks (95/65lb)

RX+ 135/95 then 115/75

Metcon (No Measure)

3x 50m Sprints

*Rest Is Walk Back

3x 100m Sprints

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