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

Thursday

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)

21-15-9

Calories on Assault Bike

Calories on Rower

Metcon (No Measure)

10 minute cooldown

Mobility/ Stretching

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