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

TUESDAY

November 29, 2016

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

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