CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (No Measure)

HYPERTROPHY

Rack Pulls and DB Shrugs*

*See image for description


Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

50 Around the Worlds

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