CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

20 Alternating Dumbbell Snatches 50/35

50 Double Unders

10 Overhead Squats 115/75

*Rest 2:00 between rounds.

Raze Compete Mandatory Training

Metcon (12 Rounds for reps)

3 Rounds

Minute 1: Ring Kips

Minute 2: Banded Transitions

Minute 3: Ring Support Hold + Bottom Hold

Minute 4: Supine Ring Rows

Muscle-ups (60%+1 Rep, Ring Muscle-Ups Or Jumping Ring Muscle)

Metcon (12 Rounds for reps)

Pistol Progressions

Alternating EMOM 12

Minute 1: 5/5 Single Leg Heel Taps

Minute 2: 6 Alt. Paused Single Leg Roman Candle

Minute 3: 6-12 Alt Pistols