January 28, 2019
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CrossFit Spanish Fort – Boot Camp
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