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

Thursday

January 21, 2016

CrossFit Spanish Fort – CrossFit

Metcon (Weight)

Press Complex

Every 90 Sec.

4 Rounds (Total time 6 Mins)

2 Push Presses-2 Push Jerks-2 Split Jerks (You Pick Weight)

Metcon (AMRAP – Rounds and Reps)

“???” Min AMRAP

12 Sit-Ups

10 KBS

8 Chest2Bar Pull-Ups

6 Burpees
Coaches will let you know when the AMRAP is over:) Enjoy!

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