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Sunday

25
Sep

Sunday

CrossFit Stumptown – CrossFit

Therapydia Deadlift Prep (No Measure)

50 DU

250 m row

10 PVC pipe Good morning

Inchworms 50 ft

Russian kicks 50 ft

Spiderman stretch 50 ft

Wall facing OHS w/ PVC 10 reps

Jump Squats 10 reps

10 Push ups

Wall quad stretch 30 seconds each side

10 candlesticks to bottom of squat

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, erectile 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here