CrossFit Tall City – CrossFit

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Metcon

Metcon (3 Rounds for reps)

AMRAP 5:00, 2:30 Rest x 3:

3 Ring Muscle-Ups

6 Bar Facing Burpees

9 OHS (95/65)

Raze Compete Mandatory Training

Metcon (12 Rounds for reps)

A.) Alt. 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 (15 Rounds for reps)

Pistol Work

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