CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 Mtn. Climbers

X3

10 DB Push Press

10 Russian KBS

:30 Front Rack Rollouts

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min:

15/10 Cal Bike

20 Alt. DB Snatch (50/35)

25 Power Cleans (115/75)

Shoulder Press

3 Max Rep Sets @ 76%

Bulldog Alley Barbell WOD

Squat Clean (5-5-5-5…)

Est. 5RM Squat Clean

Core WOD

Metcon (No Measure)

Max Effort Dual KB Wall Sits for 4 Sets

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