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

TUESDAY

October 25, 2016

CrossFit Spanish Fort – CrossFit

Double-Unders (5 Minutes of Practice)

Record Your Best Unbroken Set

**The ONLY way to get better at these is to PRACTICE! PRACTICE! PRACTICE! Spend TIME under the rope!!!!

Metcon (No Measure)

4 rounds

10 DB strict press

8-10 strict pull-ups

Rest 45 secs between rounds

Metcon (Time)

100 DU

15 Push Press 135/95

15 Pull Ups

75 DU

12 Push Press

12 Pull Ups

50 DU

9 Push Press

9 Pull Ups

25 DU

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