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

THURSDAY

CrossFit Spanish Fort – CrossFit

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Metcon (AMRAP – Rounds and Reps)

5min AMRAP

4 Burpees Over Bar

6 Hang Power Cleans (75/55)(95/65)

8/6 Calorie Row

*Rest 2 Minutes*

5min AMRAP

4 Burpees Over Bar

6 Hang Power Cleans (95/65)(115/75)

8/6 Calorie Row

*Rest 2 Minutes*

5min AMRAP

4 Burpees Over Bar

6 Hang Power Cleans (115/75)(135/85)

8/6 Calorie Row

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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