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

THURSDAY

September 19, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (Time)

3 Rounds

50’ Bear Crawl (RX) Handstand Walk (RX+)

40 Sit-Ups

30 DB Hang Cleans 40-45/20-25 (RX) 50-55/ 30-35 (RX+)

20 Burpees

10 DB Push Press (RX) HSPU (RX+)

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