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


October 07, 2017

CrossFit Spanish Fort – CrossFit

Metcon (Time)

Teams of 2

500m row

50 burpees over partner plank

500m row

50 pull-ups or 25 muscle-ups

500m row

100m sled pull (each) 90/45

500m row

50 ring dips

500m row

50 v-ups/ sit-ups/etc. (each)(any core exercise)

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