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


January 23, 2017

CrossFit Spanish Fort – CrossFit

Front Squat (5×4 Building)

3sec pause in bottom of squat!!! These will improve trunk/core strength, postural strength, flexibility, and comfort in the bottom position.

Metcon (Time)

4 Rounds

400m Run

12 Burpees Over Bar (lateral)

12 Hang Power Cleans 115/75

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