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

TUESDAY

September 23, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Back Squat

•LAST WEEK OF OUR STRENGTH CYCLE

•If You Didn’t Add 10lb To Your Estimated 1RM 2 weeks ago do it now!

•warm-up sets (40% x5, 50% x5 and 60% x5)

•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)

Metcon (Time)

3 Rounds

400m Run

20 Box Jumps

20 Single Arm Front Rack Lunges (10 Each Arm)

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