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

Saturday

December 17, 2016

CrossFit Spanish Fort – CrossFit


Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 5min (alt reps)

Cleans (155/105) – (115/75)

*Rest 1 minute*

AMRAP 7min (relay style)

5 Wallball (20/14)

7 Box Jumps (24″/20″)

*Rest 1 min*

AMRAP 11min. (relay style)

5 Ring Dips

5 DL (225/145) – (185/115)

15 DUs

Post total number of rounds/reps

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