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Clean, Press, 1/2 Cindy

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up400m Run or 500m Row Pass Through Ring Rows GHD Sit Ups Short DB Complex 5 reps each DL, Clean, Thruster, Press Stretch (Wrist and Forearms)Skill WorkBurgener WU / ProgressionWeightliftingPower CleanFind 1 rep Max 5,3,2,2,1,1,1Shoulder PressFind 1 rep Max 5,3,3,1,1,1Workout1/2 Cindy (AMRAP - Rounds and…

Recovery / Skill

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll 500m Row/400m Run/.5 Bike 2 x 10-15 (8min) Band pass Throughs Band Pull Aparts Windmill GHD sit Up or T2B KBSMobilityLax Ball Hamstring Banded Hamstring Wall Squat w/ in/ex rotationWorkoutMetcon (Time)4 rounds 200m Run 15 Wall Ball 20/14 15 T2BRX+) 30/20, Strict T2B…

Bro Day

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up400m Run Pass Through Ring Row T Push Up Windmill T2B Stretch as neededWeightliftingBench Press (10,6,3,3,1,1,1)Skill WorkPull-ups (AMRAP)Test your Max Pull UpsWorkoutHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsExtra workAtlas Stone Lift Lift the Atlas Stone to…

Snatch it up

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m row/400m run 8 mins of: 10 SOTTS Press 5 inch worms 10 Russian KBS 20 sit-ups *stretch*WeightliftingSnatch Balance (3-3-3-3)MetconMetcon (Time)2 rounds for time: 20 power snatches 95/65 20 front rack lunges 95/65 20 burpees *this workout is meant to be fast and…

Squat,HSPU,DL

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up2 Rounds 200m Row 100m Arms Only 2rounds 10 Pass Through 5 Burpee 10 Ring Row 5 Bottom Up Press 10 Back Ext. Stretch as you goWeightliftingSumo Deadlift (5,5,5,5,5)WorkoutMetcon (AMRAP - Rounds and Reps)15min AMRAP 30 Air Squats 20 HSPU 10 DL 185/135RX+) 225/185 RX)…