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

THURSDAY

CrossFit Spanish Fort – CrossFit

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Metcon (AMRAP – Reps)

4 Minute AMRAP

20 Overhead Squats RX 75/55 RX+ 105/75

20 Box Jumps

Max Calories Assault Bike Remaining Time

*Rest 3 Minutes*

4 Minute AMRAP

20 Front Squats RX 115/85 RX+ 145/105

20 Box Jumps

Max Calorie Row Remaining Time

*Rest 3 Minutes*

4 Minute AMRAP

20 Back Squats RX 145/105 RX+ 185/125

20 Box Jumps

Max Double Unders Remaining Time

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