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

Tuesday

August 05, 2014

Main – CrossFit

I can do all things through Him who strengthens me -Phil 4:13

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

Snatch (5 Sets of 5)

Work up to a heavy 5 Reps

Metcon (AMRAP – Rounds and Reps)

4 Rounds

3 Min AMRAP
3 HSPU
5 Toes To Bar
7 Box Jumps

Rest 1 Min after each 3 Min AMRAP

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