CrossFit Tall City – CrossFit

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Warm-up (No Measure)

Ski 300m


10 Pike Situps

10 Russian Lunges

10 DB Thrusters


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)


Pullovers and Banded Push-ups*

*See illustration for set-up

Perform 15 reps of Pullovers followed by max reps banded push-up, rest 2-3 min then 2 more additional rounds.

Bulldog Alley Barbell WOD

Thruster (3-3-3-3)

4×3 AHAP across

Core WOD

Metcon (AMRAP – Reps)

AMRAP in 5 min:

Nigja Sit-ups

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