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CrossFit Spokane – CrossFit

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Warm-up

Fish Game

Lacrosse Ball Chest / Shoulder

2 x 10-15 each

Pass Throughs

Ring Rows

Push ups

Single arm KBS (Alternate)

Lunge

Fish Game (AMRAP – Reps)

Fish Game

(Concept 2 Rower)

Weightlifting

Bench Press

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra work

100 Sit Ups For Time (Time)

Ab Mat Sit Up As Fast As You Can