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

THURSDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Back Squat (5×4 Same Weight Across)

Aim for a 3-5% Increase From Last Week

Metcon (AMRAP – Rounds and Reps)

(RX)

15min AMRAP

10 Single Leg Squat Off Box (Alternating)

15 AbMat Sit-Ups

25’ Bear Crawl

(RX+)

15min AMRAP

10 Alternating Pistols

15 GHD’s

25’ Handstand Walk

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