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

Tuesday

September 16, 2014

Main – CrossFit

“Dream big and dare to fail.” ~Norman Vaughan

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

3 Position Snatch (60% 65% 70% 75%)

High Hang + Above Knee + Floor
These should be tough & go.

Overhead Squat (Sets of 3: 70% 75% 80% 85%)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP
5 HSPU
5 Strict Pull-Ups

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