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

Monday

October 27, 2014

Main – CrossFit

Happy Birthday Kim!!!! Enjoy the WOD

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees

Metcon (Time)

Kim’s Bday WOD:)

1 Mile Run

34 KB Swings 24/16 kg

34 Deadlifts 225/155

34 Pull-Ups

34 Calorie Row

34 OHS 115/75

34 Sit-Ups/GHD

34 Wall Balls

1 Mile Run

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