CrossFit Tall City – CrossFit

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Metcon

1: Metcon (Time)

At 0:00

21-15-9

Dumbbell Hang Clean & Jerk 50s/35s

Burpee + Chest to Bar Pull-Ups

2: Metcon (Time)

At 10:00

21-15-9

Dumbbell Devil’s Press 50s/35s

Toes to Bar

Raze Compete Mandatory Training

Metcon (Time)

3 Rounds

9 Ring Kips

6 Ring Rows

3 Ring Dips

30 Muscle-Ups (Time)

30 muscle-ups for time
10 Rounds

3 C2B Pull-Ups

3 Ring Dips

*10:00 Cutoff

Pistols

3 Rounds

10 Alt. Pistol Bottoms

5 Feet Together Squats

50 Alternating Pistols (Time)

7:00 Time Cap

*Add 1 Second per rep not completed.