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

Thursday

August 28, 2014

Main – CrossFit

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.”

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Front Squat (1-1-1-1-1-1-1)

This is not a 1 rep max! Looking for maximum weight for 7×1. Build up before starting your 7 sets of 1 rep.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
15 Wall Balls
15 DU (30 Singles)

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