CrossFit Tall City – CrossFit

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Warm-up (No Measure)

EMOM 10:

2 Snatch Grip Toe Touch

2 Snatch Grip High Pulls

2 Muscle Snatch

2 Angel Drops


Snatch and warm up to starting weight of WOD.

25-30 min cap.


Metcon (Weight)

EMOM 20 for Total Weight Lifted*:

1 Snatch + 1 OHS Complex
*1 Attempt Only per minute for scoring purposes. Must successfully make both lifts of the complex for it to add to your total. You pick your weight or weights for the 20 min. Ideally gradually increasing throughout the 20 mins but entirely up to you. Total all successful lifts with weight for total weight lifted for score.

Metcon (AMRAP – Reps)

AMRAP in 5 Min:

20 Dubs

10 Wall Balls (20/14)

Bulldog Alley Barbell WOD

Split Jerk (1-1-1-1-1-1-1-1-1-1)

EMOM 10 @ 80%

Core WOD

Metcon (No Measure)

Dual KB Wall Sits for 5 Min

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