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

THURSDAY

December 29, 2016

CrossFit Spanish Fort – CrossFit

MU/Handstand Work (AMRAP – Reps)

Skill EMOM X12

Odd: 3-6 Ring Muscle-Ups

*Scale is assisted MU progressions

Even: 25′-50′ Handstand Walks

*Scale is Assisted Handstand Holds Progessing to Freestanding Handstand Hold

Score total reps of MU & Handstand Walks (25’=1 Rep)

Metcon (AMRAP – Rounds and Reps)

Amrap 15min

200m run

20 burpees to plate

40 double unders

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