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CrossFit Stumptown – CrossFit

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Therapydia Deadlift Prep (No Measure)

250 m row

10 PVC pipe Good morning

Inchworms 50 ft

Knee grab dyno walk with russian kick 50 ft

Spiderman stretch 50 ft

Thoracic extension on pull up bar x 10 reps

Jump Squats 10 reps

10 Push ups

Wall quad stretch 30 seconds each side

10 bootstrapper stretch


Emom for 8 min: 5 Deadlifts (build over sets, start around 50%)

Metcon (AMRAP – Reps)

Amrap 4 min of:

25 Bar-Facing Burpees

Hang Power snatches x Max Reps (115/75)

***Rest 4 Min

Amrap 4 min of:

500m row

Toes-to-Bar x Max Reps

**Score is total reps of and HP snatches and T2B

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