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


January 31, 2017

CrossFit Spanish Fort – CrossFit

“But as for you, be strong and do not give up, for your work will be rewarded.” -2 Chronicles 15:7

Weighted Pull-ups (5×5)

Superset with 8-10 barbell bent over rows. Choose your weight. Rest 60-90sec between rounds

Metcon (Time)

5 rounds

10 hang snatches 115/75

20 Ball Slams 20/10

40 double unders

500m row

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