CrossFit Tall City – CrossFit
Warm-up (No Measure)
X3 w/running clock and group
:30 Single Unders
40’ Duck Walk
20 Banded Pull Aparts
10 KB Single Arm Press + OH Walk 40’ (per arm)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Min:
10 Single Arm DB Thrusters (50/35)
*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
10×5 weighted if possible. No barbell today.
50 Ninja Sit-ups for Time