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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

Metcon (3 Rounds for reps)

In teams of three, complete five sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Box Jump-Overs

60 seconds of Burpees

Rest 60 seconds

Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

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