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

Wednesday

September 24, 2014

Main – CrossFit

“Someday is not a day of the week.” ~Denise Brennan-Nelson

Warmup (No Measure)

3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Back Extensions
Mountain Climbers

Then,
200m Run

It shall be called “Death” (Time)

1 Mile Run
Then,
21-15-9
Deadlifts 225/155
Bar Facing Burpees
Then,
1 Mile Run

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