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

THURSDAY

January 23, 2020

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Metcon (No Measure)

5 Sets

50’ Sled Push

5-10 Strict Pull-Ups

20 Sit-Ups/ GHD’s
Just MOVE. Some Scaling For Pull-Ups: Add A Band Or Two, Do Negatives, Or Ball Slams

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Muscle-Ups/10 Pull-Ups(Ring Rows)

10/7 Cal Row

15 Wall Balls

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