CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Bench Press (1-1-1-1…)

Est. 1RM in 20 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min:

4 DB Burpees (50/35)

5 DB Cleans (50/35)

6 DB Box Step Overs (50/35)(24/20)

1 Farmers Carry Around Box

Bulldog Alley Barbell WOD

Behind The Neck Jerk (1-1-1-1-1-1)

6×1 across as heavy as spossible.

Core WOD

Metcon (No Measure)

2:00 P-Bar L- Sit Holds

Published by tyeorrtallcity

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