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

TUESDAY BOOT CAMP

January 28, 2019

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Warm-up (No Measure)

5 Minute Dynamic Stretching

Then,

3 Sets

:30 Row

10 PVC Pass Throughs

10 PVC Thrusters

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 Wall Balls

15 Ring Rows

10 DB Cleans

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