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

THURSDAY

September 07, 2017

CrossFit Spanish Fort – CrossFit

Metcon (Time)

21-15-9

Calorie Row

V-Ups

-800m Run-

9-15-21

Calories On Assault

Sit-Ups

Metcon (No Measure)

Core Buy-Out

Tabata: 20sec On/ 10sec Rest

12 Rounds (6 of Each)

Alternate Plank Hold + Hollow Body Hold

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