CrossFit Stumptown – CrossFit

CFST Warm-up (No Measure)

200m Run

15 Hollow Rocks

15 Arch Rocks

10 Pull-ups/Ring Rows

10 Push-ups

10 Reverse Lunge/Twist

10 Pass Through

10 Squat Therapy


Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

20 Burpee Box Jump overs (24/20)

40 Double unders

-split reps to complete rounds

Metcon (Time)

40 strict pullups

200 evil wheels

-share the reps, break up however you like