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Squat cleans, DUs, run

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CrossFit Spokane – CrossFit

Warm-up

Warm-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!*

Gymnastics

Double-Unders

Flight Simulator (No Measure)

5Min AMRAP

UB DU’s or Singles

10-20-30-40-50-40-30-20-10

Metcon

Metcon (Time)

2 rounds:

400m run

50 DUs

12 squat cleans 115/80