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

Tuesday Comp

October 13, 2015

CrossFit Spanish Fort – CFSF Comp

Metcon (Time)

Row

10x 300m (Rest 2x the time it takes you to row the 300m) Keep a good pace

Metcon (Time)

50 GHD Sit-Ups

35 HSPU

20 Power Cleans 185/125 (use fat bar if possible)

Rest 5 Min

20 Power Cleans

35 HSPU

50 GHD Sit-Ups

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