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

Thursday

December 01, 2016

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

Active Recovery:

9 sets of 1:30 row

30 sec rest

keep pace around 70% effort

* score is meters rowed

Metcon (Time)

4 rounds

1 rope climb

10 kb snatches right arm

20 toes to bar

10 kb snatches left arm

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