September 29, 2016
0
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**
