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


CrossFit Spanish Fort – CrossFit

Front Squat (6×2 Building w/ 3sec Pause)

Working 3 second pauses in the bottom position. Stay tight, stay tall, DRIVE IT OUT!!!

Metcon (Time)

10 Rounds

100m Run

12 KB Swings 53/35 (Unbroken)

*10 burpee penalty for breaking

About the Author

Leave a Reply



Please enter the CAPTCHA text