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


September 14, 2018

CrossFit Spanish Fort – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

15min AMRAP

100m Farmers Carry

4 Rope Climbs/ 16 Ring Rows

12 DB Bench Press

24 Calorie Bike

-Direclty Into-

15min AMRAP

100m Buddy Carry

4 25’ Handstand Walk/Bear Crawl

8 Bar MU/ Pull-Ups

12 Reverse Sled Pulls (Length Of Building)

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