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


July 22, 2019

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Dumbbell Bench Press (5×5 Same Weight)

Superset W/ Weighted Standing Oblique Crunches (10 Each Side)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Ring Or Box Dips

20 Sit-Ups

400m Row

(Every 25m= 1 Rep)

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