CrossFit Tall City – CrossFit

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Metcon

Metcon (Time)

Every 10:00 x 3:

15-10-5

Thruster (95/65)

TTBs

*Score = Slowest Round.
Rest with any remaining time in each 10 minute window.

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 (3 Sets at 60%+2 Reps)

Metcon (12 Rounds for reps)

Alt. EMOM x 12:

Minute 1: 5/5 Single Leg Heel Taps

Minute 2: 6 Alt. Paused Single Leg Roman Candle

Minute 3: 6-12 Alt Pistols