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


December 08, 2016

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

10min EMOM

30sec max DU

SCALING: If you are efficient with singles then work on DU attempts. If not try going unbroken singles in the 30sec

Metcon (Time)


Calories on Assault Bike

Calories on Rower

Metcon (No Measure)

10 minute cooldown

Mobility/ Stretching

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