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

Who doesn’t love Fridays???

August 01, 2014

Main – CrossFit

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”

Warm it up (No Measure)

3 Rounds
Barbell straight leg deadlift: 20 sec holds
Quad Stretch 20 sec each leg
Deep Squat Hip Stretch 20 sec
Overhead Lat Stretch
Bear Crawl
Duck Walk
High Knees

Deadlift (Heavy 2 Rep Max)

Work up to a heavy 2 reps

Metcon (Time)

3 Rounds for time:
21 Wall Balls
15 Deadlifts 225/155
9 Chest- to-Bar Pull-Ups

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