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


August 19, 2014

Main – CrossFit

‎”Once you learn to quit, it becomes a habit…. KEEP GOING!!”

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

Split Jerk (3-3-3-3-3)

Metcon (Time)

3 Rounds
10 Shoulder to Overhead 135/95
400m Run
Shoulder to Overhead can be push press, push jerk, or split jerk

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