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CrossFit Spokane – CrossFit

Warm-up

Jump Rope Complex

2 Rounds

10-15 Each

Pass Through

Ring Row

GHD Sit Up

KBS

Mtn Climbers

Skill Work

Burgener WU (Hang Clean Version)

Weightlifting

Power Clean

40/50/60% 70/80/90%

5,5,5 3/3/3+


Workout

Metcon (Time)

200m run

5 rounds

3 Power Clean

6 Push Up

9 Air Squat

200m run

4 Rounds

3 Power Clean

6 Push Up

9 Air Squat

200m Run

3 Rounds

3 Power Clean

6 Push Up

9 Air Squat

200m Run

2 Rounds

3 Power Clean

6 Push Up

9 Air Squat

200m Run

1 Round

3 Power Clean

6 Push Up

9 Air Squat
RX+) 185/135

RX) 135/95

Lvl1) 95/65