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CrossFit Stumptown – CrossFit

Therapydia Clean (No Measure)


Rower 250 m

Walking lunge with rotation 50 m

Spiderman stretch 50 m

Lateral lunge stretch 50 m

T/S extension hanging from bar 10

15 sec hang from pull up bar

Sotts press with PVC pipe front rack 10 reps, tadalafil ambulance behind the neck 10 reps

Jumping squats 5 reps

Metcon (Weight)

Every 30 seconds for 10 min

1 power clean+1 front squat+1 hang squat clean (build over sets or stay manageable–hit time marks–nice lifts)

Metcon (Time)

2 rds

400m run

50 KBS (53/35)

400m run

50 walking lunges

–18min time cap