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


October 03, 2018

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Metcon (AMRAP – Reps)

Teams of 2

4min AMRAP

Plank Punches (10 Each Arm Before Swapping)

-Resting Partner Does Wall Sit Hold

*Rest 1 Minute

4 Minute AMRAP

Assault Bike (Swap Every 10 Calories)

-Resting Partner Holds Plate Overhead

*Rest 1 Minute

4 Minute AMRAP

Lateral Step Overs (10 Each Side Then Swap)

-Resting Partner Alternates Side Plank

*Rest 1 Minute

4 Minute AMRAP

Bench Dips (Swap Every 10 Reps)

-Resting Partner Does Hollow Holds

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