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

Monday

December 19, 2016

CrossFit Spanish Fort – CrossFit


CFSF CHRISTMAS PARTY

The 12 Lifts of Christmas (Time)

1 Clean & Jerk

2 HSPU

3 Front Squats

4 Hand Release Push-Ups

5 Box Jumps 24″/20″ (rx+)30″/24″

6 KB Swings 53/35 (rx+)70/44

7 Toes2Bar

8 Burpees

9 Wall Balls 20/14 (rx+)30/20

10 Pull-Ups (rx+)chest2bar

11 Sit-Ups

12 Snatches

**BARBELL WEIGHT RX 95/65 RX+ 135/ 85**

***42 MINUTE TIME CAP***
Rep scheme is done in same order as “12 days of Christmas” song. 1.. then 2,1.. then 3,2,1 & so on:)

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