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

THURSDAY

CrossFit Spanish Fort – CrossFit

Snatch+OHS Complex (7min EMOM)

1 Snatch+1 Hang Snatch+2 OHS
Moderate Weight. We are looking to build consistnecy in each of these positions. Don’t go too heavy where your reps get sloppy.

Smackdown (Time)

100 Double Unders (300 Singles For Scale)

50/40 Cals on Assault Bike

40 Burpees

30 Box Jump Overs 24/20

20 Snatches (Choose Weight M:95-135/W:65-95)

*22min Time Cap*

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