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

TUESDAY

August 12, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Bench Press (3×5 (Sets: 1 @65% 1 @75% 1 @85%))

start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

-Or-

DB Floor Press (6×5 Building Weight)

Class WOD

Metcon (Time)

27-21-15-9

Burpees

DB Hang P. Cleans

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