November 22, 2016
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CrossFit Spanish Fort – CrossFit
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 deadlifts 185/115
10 burpees over bar
10 pull ups
Metcon (AMRAP – Reps)
Tabata Core Killer
8 Rounds Each 20sec on/ 10sec rest
Bicycles
Plank Holds
Weighted Sit-Ups 20/10
*Score is reps on sit-ups
