CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Ring Row

10 Groiners

10 KBS

WOD

Metcon (Time)

STAIRWAY TO HEAVEN

For Time:

3/2 -3/2-3/2

Legless Rope Climb/Rope Climb

15-12-9

Devil’s Press (50/35)

Bulldog Alley Barbell WOD

Shoulder Press (2-2-2-2-2)

5×2 as heavy as possible across.

Core WOD

Metcon (No Measure)

100 Sledge to Tire Strikes (50 per side)

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