Call Us: (971) 271-7167

WOD

20
Jul

Friday

CrossFit Stumptown – CrossFit

CFST Warm-up #2 (12 minutes) (No Measure)

2 rounds of:

10 cal Airfit or 250m row

10 Push-ups

10 Supermans

10 Hollow Rocks or Zombie Sit-ups

5 Reverse Lunge Twist Left/Right

5 Side Lunge Left/Right

10 Air Squats

10 Double Unders (20 Single Unders)

Metcon (AMRAP – Reps)

“40-Minute Work Capacity”

*40 minute to complete the following work…you can go in any order they choose but must complete all reps before moving to another movement:

100x Wall Ball @ 20/14

100x step ups (knee 90 degree) (kb or db in each hand)

100x Burpees

100x KBS @ 53/35

100x slam balls

100x push press 75/55

**In the time remaining get on the bike for max calories

**Total calories equals score.

1 2 3 957