CrossFit Tall City – CrossFit

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Metcon

Metcon (4 Rounds for reps)

4 Rounds

4:00 On, 2:00 Off

50 Double Unders

10 C&J (135/95)

50 Double Unders

AMRAP Hang C&J (135/95)

*Score is the total HANG Clean & Jerks

Raze Compete Mandatory Training

Metcon (12 Rounds for reps)

Alternating EMOM x 12:

-Swing Dips

-1 Toes To Ring + 1 No Dip RMU or Ring Pull-Up

-0:10 RMU Negative

Metcon (8 Rounds for reps)

EMOM x 7:

1 Set of Ring Muscle Ups

Metcon (12 Rounds for reps)

Alt. EMOM x 12

-0:20 Alt. Pistol Bottom

-1/1 Weighted Tempo Pistol (0:05 eccentric)

-0:10/0:10 Single Leg L-Sit Hold

-0:30 of Alt. Pistols