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

Thursday

February 09, 2017

CrossFit Spanish Fort – CrossFit

Row Run Repeat (Time)

4 Rounds

Row 500m

Run 400m
22min time cap!!!

Metcon (Time)

5 Rounds

5 Strict Pull-Ups

5 C2B

5 Bar MU
SCALE: 5 Banded STRICT Pull-Ups or Negatives 5 Kipping Pull-Ups or Ring Rows 5 C2b or box assisted c2b

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