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

Thursday

January 12, 2017

CrossFit Spanish Fort – CrossFit

Back Squat (4×3 @75% of 1RM)

4 reps @60%

4 reps @65%

4 reps @70%

4x3reps @75%

Fast & Heavy (Time)

21 dumbbell thrusters

400m run

18 dumbbell thrusters

400m run

15 dumbbell thrusters

400m run

RX: Men 45-60lb pairs

Women 20-35lb pairs

*Courtesy of CrossFit.com

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