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


July 22, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Bench Press (5×5 At Same Weight (DB Or Bar))

Superset W/ 10 Standing Oblique Crunches (Each Side

Metcon (Time)

4 Rounds

15 Ring Dips

30 Sit-ups/ GHD’s

400m Row

*15min Time Cap*

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