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


June 30, 2015

CrossFit Spanish Fort – CrossFit

“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles

CFSF Warm Up 1 (No Measure)

200m Run


3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Back Squat (4×4 @80% of Max)

Work up to the 80%. Feelin froggy… Add a 5th set:)

Metcon (Time)


Snatches RX 115/75 RX+ 135/95

Bar Facing Burpees

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