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Power cleans


Power cleans


Remember to preregister for classes.

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


Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Power Clean (40% 5x 50% 5x 60% 5x)

Metcon (4 Rounds for reps)

4 rds: Against a 2 minute running clock, pilule advice complete:

Run 200m 15 Air Squats and barbell Push Press (45/35) for Max Reps Rest 2 minutes between sets. Keep track of all 4 rounds’ Push Press reps

Metcon (Weight)

Weighted Sit-up: 25/20/15/10/5