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

TUESDAY

August 19, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Bench Press

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

70% of 90% 1RM x 3 reps

80% of 90% 1RM x 3 reps

90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)

-Or-

Metcon (AMRAP – Reps)

16min EMOM

Min1: Max Cal Row/Bike

Min2: 45sec Max Plank Hold

*Score Total Cals

Class WOD

Metcon (Time)

5 Rounds

10 DB Renegade Rows

15/12 Cal Row

30 Double Unders/ 60 Singles

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