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

Tuesday

December 01, 2015

CrossFit Spanish Fort – CrossFit

Hang Snatch (Build to heaviest set of 3)

-OR- Do Endurance WOD Below

Metcon (Distance)

Endurance

6 Rounds

1 Min Max Distance Row

1 Min Rest

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Lots of scaling options for a muscle-up so don’t let that movement stop you!!!

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