CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Broad Jumps

10 Plate to Overhead

10 Ring Row

10 Min Cap

WOD

Metcon (Time)

“The Bick 50”

For time:

50 Box Jumps (24/20)

:50 P-Bar HS Holds

50 Kettlebell Swings (50/35)

50 Walking Lunge, 50 steps

50 Knees to Elbows

50 HR Push-ups

50 Back GH Sit-ups

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

30 Min Cap

Then

Deadlift

2 Max Rep Sets @ 76%

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

100 Barbell Hip Rotations

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