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

THURSDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

Take Your Pick Of Strength Or Cardio To Kickoff Today’s Class

Dumbbell Bench Press (5×8 Same Weight)

Metcon (Time)

5x 200m Run Intervals

*1 Minute Rest After Each Run

Class WOD

Metcon (AMRAP – Reps)

4 Rounds

Min1: Assault Bike Cals

Min2: Push-Ups

Min3: Sit-Ups/ GHD’s

Min4: Rest

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