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


December 12, 2017

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

4 Rounds

Min1: Assault Bike Cals (SPRINT)

Min2: Hand Release Push-Ups

Min3: V-Ups

Min4: Double Unders

Min5: Rest
These rounds are meant for you to go hard & squeeze out every rep possible!!!

Metcon (No Measure)

Optional Buy-Out

4 Minute Tabata

20sec On/10sec Rest

Plank Hold

Hollow Body Hold

*Alternating Movements

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