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

Thurs 3/03

March 03, 2016

CrossFit Spanish Fort – CrossFit

Snatch/Deadlift Complex (3 Snatch Grip Deadlifts + 2 Hang Snatches)

4 Total Sets. Build On Each Set

Choose Between Weightlifting & Rowing

Metcon (Calories)

10 Min EMOM

30 Sec Calorie Row

30 Sec Rest

Record Max Calories

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2,4,6,8,10,12,14,16,18……

DB or KB Hang Snatches

Box Jumps

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