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

THURSDAY

September 04, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Metcon (Time)

21/15 Calorie Row

21 Deadlifts @45%

21 Lateral Bar Burpees

*rest 3 minutes*

18/13 Calorie Row

18 Deadlifts @50%

18 Lateral Bar Burpees

*rest 3 minutes*

15/11 Calorie Row

15 Deadlifts @55%

15 Lateral Bar Burpees

*rest 3 minutes*

12/9 Calorie Row

12 Deadlifts @60%

12 Lateral Bar Burpees

-Or-

Metcon (Time)

5 Rounds

200m Run

25 KB Swings

15 Burpees

*2min Rest*

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