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

THURSDAY

CrossFit Spanish Fort – CrossFit

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Metcon (Time)

21-15-9

Calorie Row

V-Ups

800m Run

21-15-9

Calorie Bike

Sit-Ups/GHD

800m Run

21-15-9

Weighted Russian Twist

Hollow Rocks

(Women complete 15-12-9 Calories Per Round)

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