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

MONDAY

December 12, 2016

CrossFit Spanish Fort – CrossFit

Clean+Jerk Complex (1 Set Every Minute x7Min. @70-75%)

1 Squat Clean + 1 Hang Sq Clean + 1 Jerk
NO MISSES!!!! Don’t go heavier just for the sake of doing it. Find a weight that challenges you to focus on solid pulls but dont get sloppy

Metcon (Time)

800m run

30 push press 135/95

30 pull ups

30 burpees

800m run

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