CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Flight Simulator

For Time:

5-10-15-20-25-30-35-40-45-50-55-50-45-40-35-30-25-20-15-10-5 reps of:

Unbroken Double Unders

or Unbroken Single unders

10 Min Cap

WOD

Donkey Kong (Time)

For Time:

21-15-9

Burpees

KBS (53/35)

Box Jumps (24/20)
Then

Back Squat (10-10-10….)

Est. 10 RM

Metcon (No Measure)

HYPERTROPHY

400m Sled Drag


Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

50 Strict T2B

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