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

Wednesday

October 15, 2014

Main – CrossFit

IF YOU ALWAYS DO WHAT YOU ALWAYS DID, YOU’LL ALWAYS GET WHAT YOU ALWAYS GOT.

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

Front Squat (10-8-6-4-2)

Metcon (Time)

3 Rounds

200m Farmers Carry

50 Sit-Ups

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