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Alyssa’s Dirty Thirty


Alyssa’s Dirty Thirty


Memorial Day is this Monday May 29th. Like always, we will be doing Murph as the WOD. There will be one class time at 10am. If you have not done Murph, or don’t know the story, please look up his story or watch the movie “The Lone Survivor” ahead of time.

After everyone is done, we are all headed over to Migration Brewing to “recover”. Please be sure to at least stop by even if you don’t do the workout.

Looking forward to seeing everyone 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


Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Metcon (AMRAP – Rounds and Reps)

Happy 30th Alyssa!

With a partner:

Dirty thirty!!!

Amrap 30:

–split reps

30 double unders

30 calories

30 walking Lunges

30 Kbs 53/35

30 Toes to bar

30 Hang cleans 95/65

30 Push Press 95/65

30 Wall Balls 20/14

30 Burpees

30 Double-Unders

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