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

THURSDAY

CrossFit Spanish Fort – CrossFit

Metcon (Time)

“Murph Prep”

10 Strict Pull ups

15 Hand Release Push-Ups

25 Air Squats

Row 400m

20 Pull Ups

15 Hand Release Push-Ups

25 Air Squats

Row 400m

30 C2B

15 Hand Release Push-Ups

25 Air Squats

Row 400m

25 Air Squats

15 Hand Release Push-Ups

20 Pull Ups

Row 400m

25 Air Squats

15 Hand Release Push-Ups

10 Strict Pull Ups

Metcon (No Measure)

“Core Buyout”

50 Sit-Ups

50 Russian Twist (1,1,2,2,3,3…)

50 Single Leg V-Ups (1,1,2,2,3,3…)

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