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


October 03, 2017

CrossFit Spanish Fort – CrossFit

Power Clean+Hang Power Clean+Jerk (8min EMOM:Same Weight Across)

We are trying to build muscle memory here with good technique.. EFFICIENCY> Weight. Shoot For Around 70% of 1RM P. Clean

Metcon (Time)


Power Cleans 135/95

Bar-facing Burpees

*14min Time Cap*

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