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

Monday

October 10, 2016

CrossFit Spanish Fort – CrossFit

Clean+Jerk Complex (10 Sets @70-75% of 1RM Clean)

1 Squat Clean + 1 Hang Sq Clean + 1 Jerk
This will be a 10min EMOM

Metcon (Time)

800 m run

15 thruster 115/75

15 KBS 53/35

15 T2B

400 m run

12 Thrusters

12 KBS

12 T2B

200 m run

10 Thrusters

10 KBS

10 T2B

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