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

Thursday

November 17, 2016

CrossFit Spanish Fort – CrossFit

2k Row (Time)

Max Effort 2k Row

Tabata Core Ca$hout (No Measure)

Tabata 20sec on/ 10sec rest 8 rounds each

•V-Ups

•Plank Holds

Metcon (No Measure)

10-12 Minutes of mobility/ stretching

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