CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

50 Mtn. Climbers

X3

:30 Sumo Squat Hold

20 Jumping Lunges

10 GH Back Extensions

WOD

Front Squat (1-1-1-1…..)

Est. 1RM

15 Min

Back Squat (1-1-1-1…)

Est. 1RM

15 Min

Then

Metcon (Time)

For Time:

8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8

Front Squats (from grd) (155/115)

Devil Presses (50/35)

Bulldog Alley Barbell WOD

Squat Clean Thruster (2-2-2-2-2)

5×2 as heavy as possible

Core WOD

Metcon (Time)

100 GH Swimmers for Time:

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