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


January 11, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

12min AMRAP

10 DB Push Press/HSPU

20 Single Leg Box Squat/ Pistols

30 Ball Slams

2min Rest

12min AMRAP

10 Box Dips/ Ring Dips

20 Hand Release Push-Ups

30 Jumping Squats

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