CrossFit Tall City – CrossFit

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Strength

Push Press (Build to a heavy set of 4 Reps)

Heavier than Week 2

Metcon (7 Rounds for reps)

Every 1:00 x 7: 1 set of strict pull-ups

(More reps than week 1)
*Try to get more total reps than week 1.

*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 15

10 Double Unders

1 Wallball (20/14)

1 C2B

20/2/2, 30/3/3, 40/4/4, etc…

*Add one 10 double unders and 1 rep to C2Bs and WBs each round until time expires.

Raze Compete Mandatory Training

Metcon (9 Rounds for reps)

A.) High Rings Alt. EMOM x 9:

1 – 3-6 Ring Kips

2 – 1-3 Skin The Cat

3 – 2-6 x False Grip Chest 2 Ring Pull-Up

Metcon (9 Rounds for reps)

B.) Low Rings Alt. EMOM x 9:

1 – 0:10-0:12 Ring Support + Turnout

2 – 0:05-0:07 False Grip L-Sit Hold

3 – 2-3 x 0:03 Paused Ring Dip

Metcon (5 Rounds for reps)

2:00 on, 2:00 rest x 5

24/18 Cal Bike + AMRAP Ring Muscle-Ups