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

Wed.

September 10, 2014

Main – CrossFit

“Early to bed and early to rise makes a man healthy, wealthy and wise.” -Benjamin Franklin

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP
200m Run
15 Front Squats 95/65
10 Sit-Ups
5 HSPU

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