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

THURSDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Strict Pull-Ups (5 Sets: Max Reps)

Superset W/ 20 Sit-Ups Or GHD’s

*Rest 60-90sec between sets.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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