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

Tuesday

November 04, 2014

Main – CrossFit

The secret of getting ahead is getting started.

CFSF Warm up (No Measure)

250m row

2 rounds:

10 air squats

10 pushups

10 situps

5 burpees

Metcon (AMRAP – Reps)

3 Rounds

Min1 Calorie Row

Min2 Pull-Ups

Min3 Wall Ball

30sec rest

3 Position Clean (Build to heaviest set)

High Hang, Above the Knee, Floor
You should add weight til failure!!

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