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

Thurs

October 20, 2016

CrossFit Spanish Fort – CrossFit

Metcon (Time)

800m run

25 deadlifts 155/105

25 weighted v-ups 20/10

600m run

20 deadlifts

20 weighted v-ups

400m run

15 deadlifts

15 weighted v-ups

200m run

10 deadlifts

10 weighted v-ups

Metcon (No Measure)

ROMWOD

12-15 Min of Mobility

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