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Bike, Row, Carry

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CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

2-3 min

Run/Bike/Row

5min

Samason Stretch

Down Dog

Roll Over V-sit

8min 10-15each

KBS

RFE Split Squat

Plank hold

Front Kick / Back Kick

Weightlifting

Front Squat (5-5-5-5-3-1+)

40,50,60 75,85,95%

5,5,5 5,3,1+

On you last set immediately perform AMRAP of backsquat

Squat Clean (5-5-5-5-3-1+)

40,50,60 75,85,95%

5,5,5 5,3,1+

On you last set immediately perform AMRAP of back squat

Workout

Metcon (Time)

For Time:

21

Row Calories

Bike Calories

200 Meter Farmers Carry (25/15)

15

Row Calories

Bike Calories

200 Meter Farmers Carry (25/15)

9

Row Calories

Bike Calories

Note:

Plate Pinch Carry

RX+) Hypoxic Training

Hold your breath while walking