Wednesday

CrossFit Stumptown – CrossFit

Therapydia Jerk warm up (No Measure)

250 m on rower or 15 cal on Airfit

Walking lunge with PVC pipe OH rotate x 50 ft

Lateral lunge with PVC pipe OH x 50 ft

Inchworm x 50 ft

Spiderman stretch x 50 ft

10 burpees

10 push ups

10 pull ups

10 pass throughs

10 Prone PVC pipe OH press

10 bottom of squat Sotts press with PVC

Metcon (No Measure)

5.4.3.2.1

Strict pull-ups or mu (bands allowed for strict pull-ups-no kip)

Metcon (Time)

3 Rounds for Time:

50 Double Unders 2x su

25 KB Swings 53/35

5 Power Cleans (225/155)

-12 min time cap