MONDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Banded Good Mornings

10 DB Stiff Leg Deadlift

10 Banded Thrusters

WOD

Ring Dips (1-1-1…)

Metcon (Time)

4 Rds for Time:

10 Alt. Burpee Single Arm DB C&J (50/35)

20 Deads (225/155)

30’ HSW

40 Push-ups

Bulldog Alley Barbell WOD

Thruster (1-1-1-1-1-1-1-1-1-1)

EMOM 10 across

Core WOD

Metcon (No Measure)

3:00 P-Bar L-Sits