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

TUESDAY

August 26, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Bench Press

Warm-Up Sets: (40% x5, 50% x5 and 60% x3)

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 3 reps

•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)

-Or-

DB Floor Press (5×5 Building)

Superset W/ 10 Bent Over Rows

Class WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

200m Run

10 Ring/Box Dips

10 Toes2Bar/Knees2Elbow

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