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

THURSDAY

October 19, 2017

CrossFit Spanish Fort – CrossFit

Warm-up (No Measure)

5 Sets Strict Pull-Ups (3 Sets Narrow Grip + 2 Sets Wide Grip)

*10 Hollow Body Rocks Between Each Set

Metcon (Time)

5 Rounds

200m One Arm Farmers Carry 50-60/30-40 (100m Each Arm)

20 Sit Ups

40 Double Unders

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