Friday

CrossFit Stumptown – CrossFit

Dynamic Warm-up (No Measure)

Three Laps

Knee Grabs

Russian Kicks

Dynamic Walk

Alternate Toe Touches

Prison Walk

Over/Under the Hurdle

Carioca

Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Hang Clean (10-15 min to establish a 3rm hang clean )

Metcon (AMRAP – Rounds and Reps)

Amrap 20 min

2 rope climbs

10 lat. pvc jump over 24/20

15 russian kbs 70/53

20 cal on bike/rower

25 jump alt lunge