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


September 02, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Back Squat (3×5 @50-60% Of 1RM)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
•Ladies use 35# barbell. DO NOT drop the empty bars!!!

•Sub DB’s For Bar If Needed

•Pull-Ups>Jumping Pull-Ups>Ring Rows

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