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251-802-8444

Visit Us

West
900c Schillinger Rd South
Mobile, Alabama

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info@crossfitmobile.com








Monday WOD
Warm-up
Warm Up 7
500 m Row
then
3rds
10 Squats
10 Long stretch lunges (hold 3 sec each)
10 PVC Pass Through
10 Push Press 45/35
10 Good Mornings 45/35
10 Superman's
10 Flutter Kicks
Weightlifting
Shoulder Press (15 Min- 5,5,3,3,1,1 start at 70% and build )
Custom Metcon
Metcon (Time)
5 Rds For Time:
10 Power Cleans 135/85
10 Front Squats 135/85
10 T2B
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