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


April 24, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Split Reps Evenly

15min AMRAP

30/22 Calorie Row

20 Burpees

10 DB Box Step Ups

Directly Into..

15min AMRAP

30/22 Calorie Bike

20 Ring Or Box Dips

10 OH Plate Lunges (Each Leg)
Score Total Rounds + Reps For Team & Put Your Partner In Comments

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