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FYF

28
Dec

FYF

CrossFit Stumptown – CrossFit

Therapydia Front Squat Prep (No Measure)

500m row

50ft inch worms

10 PVC pass throughs

10 T/S Extension hanging from bar

10 kipping hips to bar

10 KB or DB alternating strict press (moderately heavy)

10 Alt. Spiderman Lunge x 3 sec. holds each.

10 reverse lunge and twist

10 pause goblet squats 53/35

10 SL RDL with KB in opposite hand each leg

10 wall facing PVC pipe front rack squats

Metcon (Time)

5RFT

10 Thrusters 95/65

10 Ring Dips

Immediately into…

5RFT

35 Double Unders

5 Hang Cleans 155/105

Immediately into…

5RFT

35 Sit-ups

20 AirFit Cals

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