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

Thursday

September 18, 2014

Main – CrossFit

“Don’t count the days, make the days count.” ~Muhammad Ali

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Metcon (Time)

4 Rounds
25 Air Squats
20 Deadlifts 135/95
15 Hand Release Push-Ups
10 Pull-Ups
5 Thrusters 135/95

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