CrossFit Tall City – CrossFit

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GHD Sit-ups (3 Sets of 10-25)

GHD Hip Extensions (3 Sets of 10-25 Reps)

Metcon (3 Rounds for reps)

3 Rounds

3:00 On, 2:00 Rest

2 Rounds of “Cindy”

AMRAP C&Js at 135/95

with any remaining time.

1 Round of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

*If needed, choose scales on

“Cindy” that allow you to get

some C&Js each round.

*Score = Total C&Js

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds)


While one partner bikes at a

recovery pace, the other does:

5 Ring Muscle-Ups + Dip

5 DB Man-Makers (Ragnarok Weight)

5 Bench Press (Ragnarok Weight)

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