CrossFit Tall City – CrossFit

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Strength

Push Press (Build to a heavy set of 5 Reps)

Metcon (7 Rounds for reps)

EMOM 7

1 set of strict pull-ups

*3-10 reps per minute. If you’re able to do 10 reps for every set, add weight or use a thinner band.

Metcon

Metcon (Time)

7 Rounds

10 Alternating Dumbbell Hang Squat Cleans (50/35)

30 Double Unders

12:00 Cutoff

Raze Compete Mandatory Training

Metcon (9 Rounds for reps)

High Rings Alternating EMOM x 9

1 – 3 Ring Kips

2 – 1 Skin The Cat

3 – 2 x False Grip Chest 2 Ring Pull-Up

Metcon (9 Rounds for reps)

Low Rings Alternating EMOM x 9

1 – 0:10 Ring Support + Turnout

2 – 0:05 False Grip L-Sit Hold

3 – 2 x 0:03 Paused Ring Dip

Metcon (10 Rounds for reps)

10 Rounds

1:00 On/1:00 Rest

12/9 Cal Row

AMRAP Ring Muscle-Ups