Friday

Announcements

Holiday 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 (Time)

“12 days of Christmas”

(Barbell–Rx-95/65, Rx+135/95)

–time cap top of hour, no exceptions–

1 snatch

2 c2b Pullup (Rx+ 2 muscle ups)

3 toes to bar

4 box jumps 24/20 (Rx+30/24)

5 hang power cleans

6 hand release push-ups

7 wall ball 20/14-10/9′

8 Burpee

9 kbs 53/35 (Rx+ 70/53)

10 goblet walking lunges

11 push jerk

12 oh squat