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FYF

9
Nov

FYF

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

Carioca

Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Metcon (Time)

A. 80x Alt DB Snatch @ 50/30

EMOM: 5x Burpees

Right into…

B. 4 rounds of:

100 ft bear crawl

10x DB Burpee/Box Step-ups 24/20

Right into…

C. 21-15-9

Thrusters 115/75

Calories (bike or row)

Right into…

2 rounds of:

20x Box Jumps 24/20

20x walking lunges

20x 2-Ct. Mountain Climbers

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