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


April 14, 2019

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Metcon (Time)

5x500m Row

*1min Rest After Each Set

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

7 Double DB Swings

14/11 Calorie Row

21 Hanging Knee Raises

42 Single Unders

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