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


December 03, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility


3 Rounds

10 Groiners (Stepped Out Mountain Climber)

10 Medball Hang Squat Cleans

:30sec Bike

Then, With Empty Bar

:30sec Back Rack Elbow Pumps

:30sec Front Rack Elbow Pumps

5 Stiff Leg Deadlifts

5 Front Squats

5 High Hang Squat Cleans

5 Above The Knee Squat Cleans

Squat Clean + Hang Squat Clean (Build To Heaviest Set Of Complex)

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
These Are “Squat Cleans”

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