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Wednesday 11/4


Wednesday 11/4

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

Power Clean (5 sets of 3reps. Add 5-10lbs from last week.)

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

3, case thumb 6, cost 9,12…(keep adding 3 reps)

Hang Power Cleans (155/105)

Handstand Push-ups