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


November 14, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Back Squat (5×2 Same Weight W/ 3sec Pauses)


4 Sets

Min1: Assault Bike Cals

Min2: Sit-Ups/ GHD’s

Min3:.Single/Double Unders

Min4: Rest

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Single Arm KB Squats (5 Each Side)

50 Double Unders

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