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

THURSDAY

January 09, 2020

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Pull-Ups (5 Sets Max Reps)

Record Average # Per Round.

Add Bands As Needed

Metcon (Time)

50-40-30-20-10

Double Unders

10-8-6-4-2

Muscle-Ups

-Or-

75-60-45-30-15

Single Unders

15-12-9-6-3

Pull-Ups/Ring Rows

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