Saturday

Announcements

Holiday hours:
Nov 24-Thanksgiving: closed
Nov 25-10 and 12 only
Nov 26 and 27th- regular hours

Dec-24th- reg classes (10 and 12)
Dec 25th- closed
Dec 26th-10 and 12 only

Dec 31-reg classes (10 and 12)
Jan 1- closed
Jan 2- reg classes

CrossFit Stumptown – CrossFit

CFST Warm-up #2 (12 minutes) (No Measure)

2 rounds of:

10 cal Airfit or 250m row

10 Push-ups

10 Supermans

10 Hollow Rocks or Zombie Sit-ups

5 Reverse Lunge Twist Left/Right

5 Side Lunge Left/Right

10 Air Squats

10 Double Unders (20 Single Unders)

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-

10 Box Jumps 24/20

5 Pull-Ups

Station 2-

10 Burpees

5 Plate Ground to Overhead 45/35

Station 3-

300 Meter Run w/Med Ball 20/14

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.