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Death By Cleans

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up2 rounds 200m Run 2 TGU each side 4 figure 8's each way 8 Around the Body each way 16 KBS StretchWeightliftingDeadliftFind 1 rep max 10,5,5,3,3,1,1,1Skill WorkReview/Warm Up/Practice Clean and JerkWorkoutDeath by Clean and Jerk (AMRAP - Rounds and Reps)1 CJ 1min 2 CJ 2…

Recovery/Skill

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up500m Row or 400m Run 6 min 10 reps each Band Pass Throughs and Pull Aparts Bottom Up Press DB Squat Thrusters Sit UpsMobilityLAx Ball Chest /Shoulders OH Band Distraction Olympic Wall Squat w/ RotationWeightliftingShoulder PressFind 1 Rep Max 10, 5,5,3,1,1,1WorkoutMetcon (Time)50 DU's 21 T2B…

Wallballz

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upJump Rope Complex (Time)50 Double Foot 50 Single Foot Alternating 50 Single Foot Double Hop Alternating 50 Single Foot Alternating 50 Double Foot 50 DU'sWeightliftingBack SquatFind 1 Rep Max 10, 5,5,3,1,1,1WorkoutWallball flight Simulator (Time)Wallballs 50,40,30,20,10 Unbroken for given reps Rest between each set as needed…

Grace

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFish Game Lacrosse Ball Chest / Shoulder 2 x 10-15 each Pass Throughs Ring Rows Push ups Single arm KBS (Alternate) LungeFish Game (AMRAP - Reps)Fish Game (Concept 2 Rower)WeightliftingBench PressWorkoutGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#Extra work100 Sit Ups For Time…

Shuttle Runs

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll Run 400m Group Stretch Plyo metricsWorkoutShuttle Sprints 8 x 80m (8 Rounds for time)8 x 80m Shuttle Sprints. Sprint between 2 cones 10m apartShuttle Sprints 10 x 100m (10 Rounds for time)10 x 100m Shuttle Sprints Sprint between 2 cones 10m apartExtra work3…