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


January 28, 2020

CrossFit Spanish Fort – GROUP FITNESS

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Hang Power Clean Complex (6 Sets Building )

High Hang Power Clean (From Hip Pocket) + Hang Power Clean (Above The Knee)


200m Run Intervals (Time)

6 Sets Max Effort

•1min Rest Between

**These Aren’t Necessarily “Sprints” But Pace Should Be Pushed.

Class WOD

Metcon (Time)


Power Cleans (135/85)(95/65)

Burpees Over Bar

Pull-Ups/Ring Rows

*15min Time Cap*
If Using Dumbbells Make Sure They Start Midshin.

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