Friday

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

Carioca

Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Metcon (AMRAP – Reps)

5 rds–1 min per round (max reps) 1 min rest in between rounds

1 Calories on bike or rower

2 Wall balls 20/14–10/9

3 Hang power cleans 95/65

4 Shuttle down and backs (50 ft)