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


October 28, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Sumo Deadlift (5×5 Building Weight)


Row Or Run Intervals (Time)

10 Sets

200m Row Or Run (Max Effort)

*Rest 1min*

Class WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

100m Farmer Carry

10/7 Calorie Row

20 Sit-Ups

30 Doubke Unders/50 Singles

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