May 24, 2016
0
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!!!!!!!!!!
