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

Thursday

December 03, 2015

CrossFit Spanish Fort – CrossFit

Heavy Clean EMOM (Weight)

10 Minute EMOM

3 “Heavy” Squat Cleans

-Or-

1 Power Clean + 1 Hang Power Clean + 1 Front Squat
Option For Endurance Below

Metcon (Time)

Endurance

5 Rounds

100m Sprint

100m Run

30sec rest
-Then-

Metcon (Time)

4 Rounds

10 Hang Power Cleans 115/75

200m Run

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