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

Wednesday

October 01, 2014

Main – CrossFit

It’s never a question of can you, but will you?

CFSF dynamic warmup (No Measure)

3 Rounds:
10 PVC Pass-Throughs
10 Toe Touches
10 Butt Kicks
10 Overhead Squats
10 Sit-Ups
10 Push-Ups
10-15 Sec Samson Stretch Each Leg

Metcon (AMRAP – Reps)

7 Rounds
3 Min Per Round
200 Meter Run
7 Deadlifts (315/205)
Max Double-Unders in Remaining Time

1 Min Rest Between Each Round

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