4
Jul
FRIDAY
CrossFit Tall City – CrossFit
Warm-up
Warm-up (No Measure)
Bike :90
X3
10 Weighted Good Mornings
10 Knee Tucks
10 Pike Sit-ups
WOD
Metcon (Time)
SKILL:
Rope Climbs
WOD
3 Rds for Time:
40 Box Jumps (24/20)
30 T2B
20 Deads (225/155)
Bulldog Alley Barbell WOD
Hang Snatch (1-1-1-1-1-1-1-1-1)
EMOM for 10 Min @90%
Core WOD
Metcon (No Measure)
100 GH Sit-ups