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Squat cleans, DUs, run

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CrossFit Spokane - CrossFitWarm-upWarm-up (No Measure)foam roll dynamic mobility 6-8 mins. of: 10 monster walks 5 barbell good mornings 5 barbell front squats 5 barbell stiff legged DL 10 pass throughs *stretch!*GymnasticsDouble-UndersFlight Simulator (No Measure)5Min AMRAP UB DU's or Singles 10-20-30-40-50-40-30-20-10MetconMetcon (Time)2 rounds: 400m run 50 DUs 12 squat cleans…

Sand Bags, Row

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CrossFit Spokane - CrossFitDon't forget, MyZone bands on pre-sale, now through Nov. 15th.Warm-up2x 10 each Pass Throughs OH Circles Shoulder Band Push Up 90/90 Shoulder Band Dodgeball 2-3 x 3min Game for PointsWeightliftingShoulder Press (5-5-5 5-5-5+)40-50-60-65-75-85%WorkoutMetconMetcon (AMRAP - Rounds and Reps)In Teams of 3: 25 min. AMRAP 10 Sandbag Reverse…