MONDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Pass Thrus

10 Barbell Push Press

10 Side Outs

WOD

Handstand Push-ups (1-1-1)

1 set for max reps

Push Press (1-1-1-1…)

1 RM

Metcon (Time)

For Time:

40-30-20-10

Wall Balls (20/14)

Alt. DB Snatch (50/35)

Bulldog Alley Barbell WOD

Clean and Jerk (1-1-1-1-1-1-1-1-1)

EMOM 10 at 90%

Core WOD

Metcon (No Measure)

50 Weighted Ninja Sit-ups (10/5)