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


February 11, 2018


For the Mardi Gras holiday we will run a limited schedule. There will be no 11:30am or 3:30pm classes Monday or Tuesday. Also no kids classes.

CrossFit Spanish Fort – CrossFit

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”

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Power Clean+Hang Power Clean+Jerk (7 Sets Building Weight)

While this won’t be an EMOM we will roll the timer & try to hit a new set every 2 minutes. Give yourself a goal weight to finish with instead of “winging it” & build accordingly.

Metcon (Time)

3 Rounds

15 Hang Power Cleans

15 Lat. Burpees Over Bar

**9min Time Cap**

RX 75/55 RX+ 115/75
This Is A SPRINT. Cleans should be unbroken reps!!!

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