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FYF 11/6

6
Nov

FYF 11/6

Announcements

DANCE PARTY!! Up-tempo hip hop, funk, house, etc. THIS SATURDAY @ The White Owl. Your very own gym mate, Jeff Wilson along w 2 of Portland’s finest will be DJing the whole night through. 9pm-2am. Come on out! It has sold out every night prior. See you out 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

Carioca

Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Metcon (Weight)

Bench Press 10×10 w/ 5 Strict Pull-up between sets. (225/155)(185/135)(155/105)

Metcon (AMRAP – Reps)

Every 30 Seconds for 10 Minute

10 Push-ups