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CrossFit Stumptown – CrossFit

CFST Warm-up (No Measure)

200m Run

15 Hollow Rocks

15 Arch Rocks

10 Pull-ups/Ring Rows

10 Push-ups

10 Reverse Lunge/Twist

10 Pass Through

10 Squat Therapy


Metcon (Time)

With a Partner:

Accumulate 75 Hang Power Cleans (135/95)/You can only be doing Hang Power Cleans while your partner is holding a Handstand

Run 400m together

75 Synchronized Air Squats

Run 400m together

Accumulate 75 Jumps Over Your Partner (1 person jumps over the other at the hip while they are holding a push-up position)

Run 400m together

Immediately Upon Completion of the jumps you have EXACTLY 5 minutes to work up to your Heaviest Hang Power Clean