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

TUESDAY

November 12, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Deadlift (3×4@70-75%, 3×3@75-80%, 3×2@80-85%)

*CONDITIONING ALTERNATIVE*

6 Sets

250m Row

10 DB RDL’s

10 Weighted Russian Twist (Each Side)

Metcon (Time)

1000m Row

50 Alt. DB Snatches

35 Box Jumps

*12min Cap*

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