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

Tuesday

November 24, 2015

CrossFit Spanish Fort – CrossFit

Back Squat

1×10 @75%

1×8 @80%

1×6 @85%

1×4 @90%

Metcon (Time)

Partner WOD

Row 500-400-300-200-100

1 works while 1 rests

During “rest” 50-40-30-20-10 2-Count Flutter Kicks must be performed.

Each partner must row a 500-400-300-200-100. During round of 500, 50 flutter kicks must be performed. During round of 400, 40 flutter kicks must be performed, and so on.

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