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

Thursday

November 13, 2014

Main – CrossFit

“The harder the conflict, the more glorious the triumph.” -Thomas Paine

CFSF Warm Up 1 (No Measure)

200m Run

then,

3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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