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


November 26, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Strict Pull-Ups (5 Sets Max Reps)

Superset W/ 20 Sit-Ups or GHD’s

Metcon (AMRAP – Reps)

4 Rounds

Min1: Calorie Row

Min2: KB Swings

Min3: Toes To Bar

Min4: Rest

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