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CrossFit Stumptown – CrossFit

Therapydia 10 Warm up (No Measure)

10 Cals on AirFit or Row

10 T/S extensions on foam roller

10 perfect push ups

10 reverse inchworms with heels against wall

10 wall squat therapy

10 iron crosses

10 Zombie sit-ups

10 scorpions

10 Supermans

10 spiderman stretch

Metcon (Time)

In teams of 2, with only one teammate working at a time, complete the following:

1200m Run/Row

100 Ground-to-Overhead (pick a weight both you and your teammate can move)

200 air Squats

100 Burpees

1200m Run/Row*

*If your team ran the first 1200m, then you must row the second 1200m. If your team rowed the first 1200m, then you must run the second 1200m.

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