October 10, 2018
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CrossFit Spanish Fort – Boot Camp
Metcon (No Measure)
3 Rounds
Min1: 100m Sprint
Min2: 20sec Hollow Body Hold
Min3: 10 DB Bent Over Rows
Min4: 20sec Side Plank R/20sec L
Min5: 40 Jump Ropes
Min6: 30sec Plank Hold
Min7: Rest
*Shorten Run If Needed To Keep Around 30-40sec