CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90 or Run 400m

X3

10 DB Hang Cleans

10 Broad Jumps

10 V-ups

WOD

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Power Snatch (135/95)

Box Jump Overs (24/20)

T2B
It order to hit the intended stimulus, your first round of 10 of each movement should take no more than 2:30 minutes.

Bulldog Alley Barbell WOD

Overhead Squat (3-3-2-2-1-1)

Work up to a heavy Single for the day.

Core WOD

Metcon (No Measure)

200 Jackknife Crunches

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