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

THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp

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Metcon (Time)

100m run

3 db thrusters

3 pull-ups/ring rows

200m run

6 db thrusters

6 pull-ups/ring rows

300m run

9 db thrusters

9 pull-ups/ring rows

400m run

12 db thrusters

12 pull-ups/ring rows

600m run

15 db thrusters

15 pull-ups/ring rows

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