FRIDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 Jumping Jacks

80 High Knees

60 Butt Kicks

40 Mtn. Climbers

20 Squat Jumps

Then

Burgener Warm-up

WOD

Metcon (Time)

3 Rds for Time:

28/20 Cal Bike

20 Power Snatch (95/65)

12 OHS (95/65)

4 OH Lunges (95/65)

Bulldog Alley Barbell WOD

Bench Press (5-5-5-5-5)

5×5 across

Core WOD

Metcon (No Measure)

300 Banded Obliques (150 per side)

Hold :30 at end of each set