CrossFit Tall City – CrossFit

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Strength

Strict Pull-Up

If you cannot do strict pull-Ups, use the thinnest band you can to get 10 Reps or less.

Weighted Pull-ups (1 Rep Max)

If you can’t do a strict pull-ups, use the thinnest band you can to do 1 Rep with full range of motion

Metcon

Metcon (Time)

30 Toes to Bar

30 Alternating Single Arm Kettlebell Taters (53/35)

30 Chest To Bar Pull Ups

30 Kettlebell Swings 53/35

30 Box Jumps 30”/24”

30 Alternating Kettlebell Goblet Lunges (53/35)

*20:00 Cutoff.