CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Banded Sissy Squats

10 DB Push Press

10 Bar Kips

WOD

Metcon (Time)

“FRANcis”

For Time:

21-15-9

Thrusters (95/65)

Pull-ups

Then

Metcon (AMRAP – Reps)

With Remaining Time for AMRAP to the 5 Min Mark:

Max Rep Thrusters (95/65)

Bulldog Alley Barbell WOD

Push Press (2-2-2-2-2)

5×2 at 90%

Core WOD

Metcon (No Measure)

3:00 Hanging L-Sit

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