CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 High Knees

Then

Jump and Land Drills

Bar Kip Drills

WOD

Metcon (Time)

4 Rds for Time:

400m Run

20 Power Cleans (135/95)

10 Burpee Bar Muscle-ups

Bulldog Alley Barbell WOD

Thruster (3-3-3-3-3)

5×3, work up to a heavy set of 3 within 5 working sets.

Core WOD

Metcon (No Measure)

Weighted Wall Sits for 3:00

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