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

TUESDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR STRENGTH

Your Choice Of Olympic Lifting Or Functional Bodybuilding

Snatch Complex (5-6 Sets Building Weight)

1 Snatch Grip Deadlift

1 Sntch Grip High Pull

1 Snatch

DB UPRIGHT ROWS (6×5 Building Weight)

Class WOD

Metcon (Time)

20-15-10-5

Hang P. Snatch

Knees To Elbow/ Toes To Bar

Burpees

*10min Time Cap*

RX 75/55

RX+ 115/75

Metcon (No Measure)

BEACH BOD FINISHER

5 Supersets

8 DB Bent Over Rows

:20 L-Sit Hold On Rig

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