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

THURSDAY

September 21, 2017

CrossFit Spanish Fort – CrossFit

Embrace The Suck (Time)

3 Rounds

400m Run

*Rest 2 Min.*

30/25 Cals on Assault Bike

*Rest 2 Min.*

20/15 Cals on Rower

*Rest 2 Min.*

Core Du Jour (No Measure)

10-20-30

V-Ups

Weighted sit-ups 30/20

60 sec- 45 sec- 30 sec

Plank hold

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