CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Ski 300m

X3

10 Weighted Good Mornings

10 Push-ups

:10 HS Hold

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 Min:

5 Deadlift (275/205)

10 Bar Over Burpees

15 Ab Mat Sit-ups

20m HS Walk

25 Dubs
:60 HS Hold in place of Walks.

Penguin Jumps for Dubs.

Bulldog Alley Barbell WOD

Bench Press (3-3-3-3-3)

5×3 as heavy as possible across.

Core WOD

Metcon (AMRAP – Reps)

GH Swimmers for Reps In 5 Min

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