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

Thursday

November 05, 2015

CrossFit Spanish Fort – CrossFit

Clean Complex (Build to Heaviest Set)

Deadlift + Hang Power Clean + Front Squat

Endurance

10x 100m Sprints

1:1 Work to Rest

Metcon (Time)

3 Rounds

50 Double Unders

10 Hang Cleans 135/95

rest 3 minutes

3 Rounds

50 Double Unders

10 Front Squats 135/95

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