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


October 08, 2014

Main – CrossFit

Run faster, eat better, sleep longer, try harder, aim higher, love more, day by day get happier.

CFSF Warm Up 1 (No Measure)

200m Run


3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon (AMRAP – Rounds)

EMOM: As long as you can go!!!

2 Bear Complex 135/95
1 Bear Complex= Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk

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