CrossFit Tall City – CrossFit

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Metcon

Metcon (4 Rounds for reps)

4 Rounds

AMRAP 4:00, 2:00 Rest

4 Power Snatch 135/95

8 Toes to Bar

12 Alternating Box Step-Ups 24”/20”

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 (7 Rounds for reps)

EMOM x 7:

1 Set of RMUs (Try to add reps from

last week’s EMOM.)

Metcon (12 Rounds for reps)

Alternating EMOM x 12

0:20 Alternating Pistol Bottom

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

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

0:30 of Alternating Pistols