CrossFit Tall City – CrossFit

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Metcon (Time)

10 Rounds

3 Bar Muscle-Ups

3 Overhead Squats (135/95)

*Partners Alternate Rounds. 5 Rounds Each.

Raze Compete Mandatory Training

Metcon (Weight)

5 x 100’/100′ Overhead Dumbbell Carry

*Increase weight each set if able to do

unbroken and with control.

Metcon (6 Rounds for reps)

3 Sets:

12-22 GHD Sit-Ups


12-22 GHD Hip Extensions
Note the number of Situps and Extensions you do separately.

Superset the movements together.



Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here