Wednesday

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

Power Clean ( 5@40 5@50 3@60 3@70 3@80 3+@9)

Metcon (Time)

4 Rounds

500m Row or 50/40 AirFit Cals

25 KBS (53/35)

10 toes to bar

100ft bear crawl

30 min time cap-