November 29, 2016
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CrossFit Spanish Fort – CrossFit
Metcon (AMRAP – Rounds and Reps)
Every 2 minutes for 4 sets
200m run
Amrap kbs remaining 2min
Rest 1 minute
Every 2 minutes for 4 sets
6 Deadlifts 275/155
12 box jump overs 24/20
*score is rounds completed of deadlifts/box jumps plus reps on kbs
Metcon (No Measure)
Core “Buy-out”
50 sit-ups
50 Russian twists 1,1,2,2
50 v ups
50 hollow rocks
