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

Monday

October 03, 2016

CrossFit Spanish Fort – CrossFit

Deadlift (5-4-3-2-1)

Start around 60-65%. Finish your 1 rep around 85-90% of 1RM

Metcon (Time)

100 Double Unders

25 T2B

25 Deadlifts 225/155

50 box jump overs 24/20

-10 min cap-

*For every rep unfinished add 1 second to your time

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