❌ALL ATHLETES PLEASE READ❌
Limited Schedule Next Week
MONDAY 20th- FRIDAY 24th
These classes will be CANCELED:
– 9:15 Boot Camp
– 11:30 CrossFit
– Open Gym (1-3pm)
– 3:30 CrossFit
– Kids Classes
Please make the appropriate changes to get your workouts in during this week. No coach will be available to open the box during the times listed above! Thanks!
CrossFit Spanish Fort – CrossFit
Metcon (No Measure)
CHOOSE YOUR STRENGTH.
Spend 20 Minutes Working On One Or A Mixture Of The Following: (5-6 Sets)
•1 Power Clean + 1 Hang P. Clean
•1 Power Snatch + 1 Hang P. Snatch
•Alternating Arnold Presses (8 Reps/Set)
Keep the focus on form & quality movement. You may increase your weight but only if you can maintain high quality reps throughout the complex.
Metcon (AMRAP – Rounds and Reps)
5 Hang Cleans 115/75
10 Hand Release Push-Ups
5 Hang Cleans 155/105