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

Thursday

November 19, 2015

CrossFit Spanish Fort – CrossFit

Barbell Row (4 Sets of 6)

Build to heaviest set

Optiion for endurance instead is below

Endurance

5 Rounds

100m Sprint

100m Walk

200m Run

*20 Sec Rest

Metcon (Time)

20-15-10-5

Clean and Jerks 95/65

Toes To Bar

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