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

TUESDAY

August 08, 2017

CrossFit Spanish Fort – CrossFit

Clean and Jerk (% Based EMOM)

4 min EMOM

2 @ 65%

Rest 1 min

3 min EMOM

2 @ 75%

Rest 1 min

2 min EMOM

2 @ 85%

Metcon (Time)

100m Walking Lunge (14x length of rig) RX+ Single Arm OH W/ DB

75 Hand Release Push-Ups

50 Kb or DB Snatch 45-55/25-35

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