CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

X3

10 Weighted Good Mornings

10 KB Deadlift

10 Bar Kips

WOD

Deadlift (1-1-1-1….)

Est. 1RM

Metcon (Time)

For Time:

21 Power Cleans (135/95)

21 T2B

1 Lap Around Box

15 Power Cleans (155/115)

15 T2B

1 Lap Around Box

9 Power Cleans (185/135)

9 T2B

1 Lap Around Box

*Power Cleans must be Unbroken to avoid penalty. Add an additional Lap Around the box for every time you break as penalty.

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

50 KTE

100 Jack Knife Crunches

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