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


November 12, 2014

Main – CrossFit

“The harder the conflict, the more glorious the triumph.” -Thomas Paine

CFSF Warm up (No Measure)

250m row

2 rounds:

10 air squats

10 pushups

10 situps

5 burpees

Back Squat (1 Rep Max)

2k Row (Time)

Max Effort 2k Row

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