Friday FYF

Announcements

Its Happy Hour Time!!!
When: Friday 8/12
Time: 6:30pm
Where: Pay Dirt
2724 NE Pacific
Portland, OR 97232
(inside the Zipper building, at NE 28th and NE Sandy)
After Pay Dirt we will be heading across the street to Church and then to Century Bar.
BE THERE!!!

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

Metcon (Time)

FYF

3 Rounds

60 Double Unders

30 Burpees

15 Deadlifts (245/165)

Rest 5 minutes
Scoring: Part A is a split time. Part B is total time taken to complete both workouts, including 5 min. break.

Metcon (Time)

3 Rounds

40 KB Push Press (20 on each arm (53/35)

30 Russian KB Swing

20 Goblet Squats