CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

X3 w/running clock and group

:30 Single Unders

:30 Dubs

Then

X3

40’ Duck Walk

20 Banded Pull Aparts

10 KB Single Arm Press + OH Walk 40’ (per arm)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min:

10 Single Arm DB Thrusters (50/35)

25 Dubs

*Alternate arms per round on Thrusters.
Target rounds for maximum intensity is 10-12. Thrusters should take approx. :30 per 10 reps, Dubs :15-:20 per 25 reps. Modify loading for Thrusters. No Single Unders for modifying Dubs today. If you don’t have Dubs, perform 25 penguin Jumps.

Bulldog Alley Barbell WOD

Ring Dips

10×5 weighted if possible. No barbell today.

Core WOD

Metcon (Time)

50 Ninja Sit-ups for Time

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