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

THURSDAY

September 12, 2018

CrossFit Spanish Fort – CrossFit

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Back Squat (5×3 Same Weight With 3sec Pause)

Aim for a slight increase from our last pauses squat sesh

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 DB Hang Squat Cleans

15/12 Calorie Row

20 Box Jump Overs

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