CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

Then

Burgener Warm-up

Snatch Warm-up to starting WOD

Weight

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Min:

20 KBS (53/35)

15 Alt. T2B/K2E

10 Snatch (115/75)*

5 Tire Flips

*After each round completed, add (20/10) pounds to your barbell for your Snatches. This will be scored as well.

Snatch

Bulldog Alley Barbell WOD

Back Squat (5-5-5-5-5)

5×5 @ 80%

Core WOD

Metcon (No Measure)

50 Barbell Hips Twists

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