CrossFit Tall City – CrossFit

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Metcon

Metcon (4 Rounds for time)

Every 7:00 x 4

12-8-4

Alt. Front Rack Lunges 95/65

Toes to Bar

*Score is Time for each round

Raze Compete Mandatory Training

Metcon (Time)

3 Rounds

9 Ring Kips

6 Ring Rows

3 Ring Dips

For Quality

30 Muscle-Ups (Time)

30 muscle-ups for time
10 Rounds

3 Chest to Bar

3 Ring Dips

Metcon (Time)

3 Rounds

10 Alternating Pistol Bottoms

5 Feet Together Squats

For Quality

50 Alternating Pistols (Time)

7:00 Time Cap

*Add 1 Second per rep not completed.