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


January 30, 2020

CrossFit Spanish Fort – GROUP FITNESS

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10x250m Row Intervals (Time)

10 x 250m Row Sprints.

*:30sec Rest Between.


Deadlift (6×3 Building)

Class WOD

Metcon (Time)

3 Rounds

400m Run/500m Row

15 Deadlifts/KB Sumo High Pulls

20 Double DB Front Rack Lunges

*15min Time Cap*

Deadlift: (225/155) (165/105)

Lunges: (50/35) (40/20)

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