CrossFit Tall City – CrossFit

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Metcon

Metcon (Time)

5 Rounds

10 Ring Dips

20/15 Calorie Row

-Rest 5:00

5 Rounds

10 Chest to Bar Pull-Ups

20 Box Jumps 24”/20”

*30:00 Cutoff

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

While one partner bikes at a

recovery pace, the other does:

1-6 Ring Muscle-Ups + Dip

2 DB Man-Makers 50s/35s

*Do only one set of muscle-ups each round.

Squat Snatch (Every 2:00 for 7 Rounds, 2 Reps at 70%+)

Bent Over Row (Reverse Grip: 4 Sets of 11 Reps)