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
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