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Upper Body Day or Burpee Box Jump / DL

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CrossFit Spokane – CrossFit


2-3 min Row, bike or Run

2x 10-15 each

Pass Throughs

Shoulder Bands 8-10 reps each

(90/90, Row, Rev Fly)

Push Up

GHD Sit Up


Bench Press

40,50,60% 70,80,90%

5,5,5 3,3,3+


1) Supine Row 3 x 10-15 reps

2) Chain Push Ups Drop Set 2-3 x 5-10 reps each

3) 4 way DB Complex 2-3 x 10 each

4) 75-100 Tricep Push Downs w/band

Extra) Sled Rope Pull (Hand over Hand) 4-6 sets

Men 90-180lb (On the sled)

Women 50-100lb (On the sled)


Metcon (AMRAP – Reps)

(Alternate workout)


Burpee Box Jump Overs (24/20)

On the Minute: 7 Deadlifts (225/155)


Stimulus wise, we are looking to choose a weight that athletes could complete 20+ repetitions unbroken when fresh. Within the workout, this should be a load that each athlete is confident that they will complete each round unbroken. Deadlifts will be completed at the start of every minute, including the start of the workout. Score at the end of the workout is total reps of burpee box jump overs.
RX+)225 / 155, 24/20

RX) 185 / 135, 20/16

Lvl1) 135 / 95 or less 16/12