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

TUESDAY

September 24, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Back Squat (6×2 Same Weight W/ 3sec Pauses)

Metcon (Time)

4 Rounds

RX

6 Burpee Pull-Ups

12 Double KB Lunges 44/25

18 Knees To Elbow

48 Single Unders

RX+

6 Muscle-Ups

12 Double KB Lunges 53/35

18 Toes To Bar

24 Double Unders

*15 Minute Cap*

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