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Team workout

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AnnouncementsDec 22- Christmas Strong Man 9am Grab a partner and come test your strong man skills! Brunch potluck immediately following ----------------------------------------------------------------------Jan 26 Mt Spokane Snowshoe and Cookie Exchange 8am meet up at the gym CrossFit Spokane - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3 9:00 AMRAP Max cal bike…

Hang Squat Clean, T2B

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AnnouncementsDec 22- Christmas Strong Man 9am Grab a partner and come test your strong man skills! Brunch potluck immediately following ----------------------------------------------------------------------Jan 26 Mt Spokane Snowshoe and Cookie Exchange 8am meet up at the gym CrossFit Spokane - CrossFitView Public WhiteboardHang Squat Clean (3-3-3-3-3)Build to a heavy set of 3 from…

Bike, BJ, DL

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AnnouncementsDec 22- Christmas Strong Man 9am Grab a partner and come test your strong man skills! Brunch potluck immediately following ----------------------------------------------------------------------Jan 26 Mt Spokane Snowshoe and Cookie Exchange 8am meet up at the gym CrossFit Spokane - CrossFitView Public WhiteboardWarm-upRun / Bike / Row 10-15 Each Pass Throughs Ring Row…

Squat, Row, C & J

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AnnouncementsDec 22- Christmas Strong Man 9am Grab a partner and come test your strong man skills! Brunch potluck immediately following ----------------------------------------------------------------------Jan 26 Mt Spokane Snowshoe and Cookie Exchange 8am meet up at the gym CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll/Lacrose Ball Jump Rope Complex 3 rounds Tabata 20/10 KBS…

OHS, Snatches, Burpees

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AnnouncementsDec 22- Christmas Strong Man 9am Grab a partner and come test your strong man skills! Brunch potluck immediately following ----------------------------------------------------------------------Jan 26 Mt Spokane Snowshoe and Cookie Exchange 8am meet up at the gym CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll (w/ Thoracic extension) Run/Bike/Row/Jump Rope 1-2 x 10-15 each…

Row, jump rope, bike

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AnnouncementsDec 22- Christmas Strong Man 9am Grab a partner and come test your strong man skills! Brunch potluck immediately following ----------------------------------------------------------------------Jan 26 Mt Spokane Snowshoe and Cookie Exchange 8am meet up at the gym CrossFit Spokane - CrossFitView Public WhiteboardWarm-upLin/Lat Drills StretchMetcon (Time)1500m Row 100 Double Unders 50 Calorie Bike…

Bench , Squat Test

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upLax Ball Chest and Feet or Foam Roll 2-3min Run/Bike/Row Plate Drill 1-2 rounds 10-15 reps each Pass Through Ring Row Scap Push Up Samson Stretch Down Dog / Push UpWeightliftingBench Press (5,5,3,3,1,1...)Back Squat (5,5,3,3,1,1...)WorkoutMetcon (AMRAP - Rounds and Reps)8 min AMRAP 10 Slam Ball…