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

THURSDAY

December 19, 2018

Announcements

**CHRISTMAS SCHEDULE**

•Fri. 12/21: 5am-11:30am Classes Only
•Sat. 12/22: 9am Class (12 Lifts of Christmas WOD)
•Mon. 12/24: 8:15am Class Only
•Tues. 11/25(Christmas): Closed
•Wed. 12/26 4:30pm 5:30pm 6:30pm Classes Only

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

500m Row

Then,

3 Rounds

50’ Stiff Leg Bear Crawl

10 PVC Pass Throughs

10 Bent Over Rows

10 Bicep Curls

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

15 DB Hang Power Cleans

30/21 Calorie Row

60 Double Unders

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