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

THURSDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (Time)

21-18-15-12-9-6-3

DB Hang P. Cleans

After Each Round:

15 Sit-ups/GHD’s

30 Double Unders/60 Singles

*15min Time Cap*

ROMWOD (No Measure)

15min ROMWOD

These active stretch sessions will focus on ALL the things to help accelerate recovery, boost performance, & optimize your range of motion

#SWOLEANDFLEXY

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