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

THURSDAY

November 20, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Pull-Ups (5 Sets Max Reps)

SUPERSET W/ 20 DB Plank Pull Throughs

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200m Run

20 Pull-Ups/ Ring Rows

20 Sit-Ups/GHD’s

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