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

Tuesday

May 24, 2016

Announcements

Don’t forget this Saturday we will do Hero WOD Murph at 9am in honor of fallen Navy SEAL Lt. Michael Murphy & all those that have lost their lives serving our great country!!! NO 8am Strength Class! CLOSED Memorial Day (May 30th).

CrossFit Spanish Fort – CrossFit

Back Squat (10,8,6)

10 Reps @60%

8 Reps @65%

6 Reps @70%

Front Squat (5,5,5)

5 Reps @60%

5 Reps @70%

5 Reps @75%

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
BENCHMARK WOD!!! GET AFTER IT!!!!!!!!!!

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