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


June 15, 2017

CrossFit Spanish Fort – CrossFit

Metcon (No Measure)

10min EMOM:

Min1: a) Handstand walks 25′-50′ b) 2-4 wall walks c) Handstand holds

Min2: a) 3-6 Strict Chest2Bar or Chin Over Bar b) 3-6 Negatives c) 10-20sec static chin over bar holds
Plenty of progressions here to get you stronger & ready for the next step up. Don’t complain you can’t do something if you aren’t showing up to put in the work. Let’s get better today!!!

Metcon (Time)

7 Chest2Bar (RX)/ 5 Muscle Ups (RX+)

10 Strict HSPU

15 Pull Ups

400m Run

15 Pull Ups

10 Strict HSPU

7 Chest2Bar/ 5 Muscle Ups

**15 Minute Cap**
Absolutely NO kipping on HSPU. If you can’t do them strict then you have no business doing them in a kip.. same rule applies to pull-ups. We have scaling options & progressions available to get you more efficient at both while keeping those shoulders healthy!!!

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