Friday

CrossFit Stumptown – CrossFit

Therapydia Clean (No Measure)

2RNFT

Rower 250 m

Walking lunge with rotation 50 m

Spiderman stretch 50 m

Lateral lunge stretch 50 m

T/S extension hanging from bar 10

15 sec hang from pull up bar

Sotts press with PVC pipe front rack 10 reps, behind the neck 10 reps

Jumping squats 5 reps

Metcon (3 Rounds for distance)

15 Power Cleans 135/95

2:00 max effort row

R: 2:00

X3

Metcon (3 Rounds for calories)

12 Front Squats @ 135/95

2:00 max effort air bike

R 2:00

X3