CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Clean & Jerk Complex (4-4-4-4….)

1 Hang Clean+1 Power Clean+1 Squat Clean+1 Jerk

Metcon (Time)

For Time:

21-15-9

Power Cleans (135/95)

KBS (70/53)

Bulldog Alley Barbell WOD

Back Rack Thruster (3-3-3-3-3)

Thrusters from the back rack position.
5×3 as heavy as possible

Core WOD

Metcon (No Measure)

100 KB Russian Twist

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