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


June 01, 2017

CrossFit Spanish Fort – CrossFit

Metcon (Weight)

“Choose Your Fitness”

Strength: 5min EMOM: 3 Touch n Go Power Cleans At Same



Endurance: 5 Rounds: 100m Run 15 Sit-Ups 1min Max Cal Row/Bike

*Record Weight Used On Cleans Or Total Cals on Rower/Bike.

Metcon (Time)

4 Rounds

12 KB/DB Snatches Left Arm (50-55/30-35)

12 KB/DB Snatches Right Arm

250m Row

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