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

Tuesday

November 22, 2016

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

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