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


CrossFit Spanish Fort – CrossFit

Strict Press (Sets of 3-2-2-1-1-1 Building)

Build To A Heavy Single.

Sunburnt (Time)


Alt. KB or DB Snatches 53/35

Wall balls 20/14

Pull ups

*7 Min Cap*

Rest 3 Mins

3 Rounds

15 Burpees Over Bar

15 Shoulder2Overhead 115/75

*7 Min Cap*
If you beat the time cap on 1st WOD then rest exactly 3 min before starting the 2nd. Give yourself a 7min CAP from time you begin 2nd WOD.

If you’re time capped in 1st WOD rest from 7min-10min then start WOD 2. Add 1 second to your time for every rep not completed in both workouts.

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