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

Tuesday

September 01, 2015

CrossFit Spanish Fort – CrossFit

“Giving up is easy. Strength comes from your will NOT to give up. Nobody will give you anything. Work hard & never quit.”

Clean Mashup (AMRAP – Rounds)

7 Min AMRAP

1,2,3… Power Cleans 225/125

1,2,3… HSPU

*Rest 3 Min

5 Min AMRAP

1,2,3… Power Clean 185/105

1,2,3… HSPU

*Rest 2 Min

3 Min AMRAP

1,2,3… Power Cleans 155/85

5,10,15… Push-Ups

Metcon (No Measure)

1-2-3-4-5-6-7-8-9-10

Strict Pull-Ups (Weighted if possible)

*15 Sit-Ups after each set
This is an optional cash out for anyone wanting extra work.

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