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


September 30, 2014

Main – CrossFit

“Choosing a goal and sticking to it changes everything.” ~Scott Reed

CFSF Warm up (No Measure)

200m row
2 rounds:
10 air squats
10 pushups
10 situps
5 burpees

Stretch your knees, hamstrings, hips for a few min.

Clean and Jerk (1 Rep Max)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
20 KB Swings
15 Burpees
10 Goblet Squats

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