CrossFit Tall City – CrossFit


Warm-up (No Measure)

ROW 300m < 1:05


5 Squatting Pass Throughs

5 Good Mornings

5 Sots Press


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:


Double Unders*

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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