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crossfit spokane, misfit athletics -

Oh man, today I woke up and knew it was going to a rough day of training. By the way, spring is in the air! 1. Warm-up 100 Double-unders Row 250m 100 Double-unders Done! 2. Met-Con AMRAP 10 Minutes 30 Wallballs #30 Wall Ball 20 Box jump overs 24″ 10 Power cleans 165lbs 3 Rounds in 11:23 - wall ball sets felt good, however, box jump overs sucked for me today. 3. OLY EMOM for 6 Rounds 3 Back Squat @70% #280 - didn't feel light, it should though. Add 5lbs to last week. These are meant to be smooth...

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