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

Monday Comp

November 23, 2015

CrossFit Spanish Fort – CFSF Comp

Metcon (No Measure)

12 Min EMOM

15 Cal Row

50 DU

15 Burpees

Todays Warm-Up

Metcon (Time)

5 Rounds

30 Cal Row

100′ Handstand Walk

*Sub 20 HSPU for HS Walk

Snatch (7 Sets of 2 between 80-85%)

Snatch Pull (7×2 at same weight as snatches (80-85))

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