CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Hurdle Drills

Then w/empty barbell

X3

5 Toe Touch

5 High Pulls

5 Muscle Cleans

5 Front Squats

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min:

5 Clean Complex (205/135)

– 2 Hang Power Cleans

– 1 Front Squat

2 Legless Rope Climbs
Complex should be stout but not take any more than :20-:30 per rep at least for the first few rounds. Rope climbs as able. Smooth will be fast.

Bulldog Alley Barbell WOD

Hang Squat Clean (2-2-2-2)

4×2 @ 85%

Core WOD

Metcon (AMRAP – Reps)

AMRAP in 3 Min:

Bicycle Crunches

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