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

Tuesday

October 11, 2016

CrossFit Spanish Fort – CrossFit

Metcon (No Measure)

Strength

Dumbbell Strict Press 5×8 building

Superset 5-8 Chin Ups

Metcon (AMRAP – Rounds and Reps)

5 min amrap

3,6,9,12,15

Pull ups

HSPU

Rest 1 min

5 min amrap

3,6,9,12,15

Hang power snatch 95/65

Burpees over the bar

Rest 1 min

5 min amrap

Calorie Row

*Add up total rounds & reps.

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