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

THURSDAY

September 11, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Bench Press

Add 5lbs To 1RM & Recalculate 90%.

•Warm-up Sets (40% x5, 50% x5 and 60% x5)

•65% of 90% 1RM x 5 reps

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

-Or-

Metcon (AMRAP – Reps)

16min EMOM

MIN1: Assault Bike Cals

MIN2: Weighted Russian Twist

Class WOD

Metcon (AMRAP – Reps)

15min AMRAP

10 Plank Pull Throughs

15 Box Jumps

20 Sit-Ups/GHD’s

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