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

Thurs.

September 29, 2016

CrossFit Spanish Fort – CrossFit

Metcon (No Measure)

12 Min EMOM Alrernating

30sec L-SitHold

30sec Handstand Hold

30sec Plank Hold

Metcon (Time)

*200m Farmers Carry (53/35)

21-15-9 HSPU

9-12-15 Hang Pwr Snatch 115/75

**22 min cap**

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