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

THURSDAY

CrossFit Spanish Fort – CrossFit

Metcon (Time)

9-6-3

Deadlift 275/185

18-18-18

T2B

3-6-9

Burpee Box Jump Overs 24/20
Your CHOICE Between This Metcon OR The Active Recovery Runs

Metcon (Time)

Active Recovery

8x 400m run

90 sec rest between rounds

RX+ Wear 20lb Vest

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