CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Row 300m

X3

10 Squat Jumps

10 Samson Stretch

10 GH Sit-ups

WOD

Metcon (Time)

WOD

3 Rds for Total Work Time:

400m Row

30 Thrusters (45/35)

20 Pull-ups

Rest 2:00

Then

Front Squat

2 Max Rep Sets at 76%

Back Squat

2 Max Rep Sets at 76%

Bulldog Alley Barbell WOD

Hang Snatch (1-1-1-1-1-1-1-1-1-1)

EMOM 10 at 75%

Core WOD

Metcon (No Measure)

2:00 Superman Holds

2:00 V-ups

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