CrossFit Tall City – CrossFit

Warm-up

Warm-up (No Measure)

ROW 300m < 1:05

X3

5 Squatting Pass Throughs

5 Good Mornings

5 Sots Press

WOD

Squat Snatch+Hang Squat Snatch+OHS+2 Snatch Balance (1-1-1-1….)

Without Disengaging, perform 1 full squat snatch from the ground, followed by 1 hang squat snatch, followed by 1 over head squat finished with 2 snatch balance for this complex.
Est. 1RM of this Complex.

Metcon (Time)

For Time:

50-20-40-15-30-10-20-5

Double Unders*

Burpees
Every time you break double Unders, add 5 more Burpees to you round that you are on as a penalty.

Bulldog Alley Barbell WOD

Sumo Deadlift (2-2-2-2-2-2-2-2-2-2)

10×2 @85%

Core WOD

Metcon (No Measure)

100 GH Swimmers in as big of sets as possible.

Competitors Training

Please follow competitorstraining.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s