CrossFit Tall City – CrossFit


Warm-up (No Measure)

100 Dubs or 30 Triple Unders


10 Diamond Push-ups

10 Mtn. Climbers

10 Plate To Overhead


Metcon (AMRAP – Reps)

5 Rounds for AMRAP:

(In a 3:00 window)

Run 200m

Then with remaining time perform,

1 Deadlift (275/185)

2 Bar Over Burpees

2 Deadlift

4 Bar Over Burpees

3 Deadlift

6 Bar Over Burpees

And so on….

Rest 2:00 btw rds

Bench Press (2-2-2-2-2)

5×2 At 90% of 1RM

Bulldog Alley Barbell WOD

Push Press (3-3-3-3)

4×3 as heavy as possible from split position.

Core WOD

Metcon (No Measure)

2×50 GH Sit-ups

Try to go unbroken each set.

Competitors Training

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