CrossFit Tall City – CrossFit

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Strength

Push Press (Build to a heavy set of 4)

Metcon (7 Rounds for reps)

Every 1:15 x 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 (AMRAP – Rounds and Reps)

AMRAP 6

30 Double Unders

6 C2B Pull-Ups

Rest

3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

30 Double Unders

6 DB Push Press (50s)

Raze Compete Mandatory Training

Metcon (9 Rounds for reps)

High Rings Alt. 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 Alt. 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)

1:00 On, 1:00 Rest x 10

12/9 Cal Bike + AMRAP Ring Muscle-Ups