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


October 21, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Strict Pull-Ups (5 Sets Max Reps)

Superset W/ Weighted Russian Twist

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

9 Sit-Ups/ GHD’s

8 Push-Ups

7 DB Push Press

1 Rope Climb/5 Ring Rows

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