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Wednesday 11/18

18
Nov

Wednesday 11/18

Announcements

The CFST Thanksgiving Potluck is just a few days away! Join us this Saturday @ 2pm for our annual gathering being held at the gym.

Please RSVP if you will be attending: https://www.facebook.com/events/1621843961410463/

CrossFit Stumptown – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Power Clean (15 Minutes to Establish 1RM)

Metcon (Time)

“Satan’s Whiskers”

3 RFT:

10 C2B Pull ups

10 Front Squats, more about 165/115 – no rack

10 Burpees

*courtesey of CFNE