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

Tuesday

October 04, 2016

CrossFit Spanish Fort – CrossFit

Metcon (Time)

30 min running clock

Minutes 0-10: EMOM

5 burpees

5 pull ups

Minutes 10-20

1 mile run

Minutes 20-30

75 wall balls 20/14

45 thrusters 45/35

*Record time for last WOD. Must be completed in that 10min window

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