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


August 06, 2015

CrossFit Spanish Fort – CrossFit

“Be strong and courageous.” -Deuteronomy 31:6

Snatch Pull (5 Sets of 3)

Build to heaviest set of 3. These are from the hang position. The last 1-2 sets should be more than your 1 rep max snatch

Metcon (Time)

3 Rounds

200m Run

Rest 30 Sec

400m Med Ball Run

Rest 30 Sec

400m Run

Rest 30 Sec

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