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

Wednesday

September 03, 2014

Main – CrossFit

“When we are no longer able to change a situation, we are challenged to change ourselves.” – Viktor Frankl

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Front Squat (3×5 @70%)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
10 KB Swings
20 Goblet Lunges

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