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CrossFit Stumptown – CrossFit

Therapydia Front Squat Prep (No Measure)

200m run

50ft inch worms

10 T/S Extension hanging from bar

10 PVC pass throughs

10 push ups

10 Alt. Spiderman Lunge x 3 sec. holds each.

10 reverse lunge and twist

10 pause goblet squats 53/35

10 SL RDL with KB in opposite hand each leg

10 wall facing PVC pipe front rack squats

Clean complex

hang power clean+front squat+hang squat clean–work up to a heavy double (ex: one rep of each movement and then go back through again without putting the bar down)

Metcon (AMRAP – Reps)

Emom: 10

5 hang power cleans+ 7 toes to bar


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