CrossFit Tall City – CrossFit

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Strength

Push Press (Build to a heavy set of 3 Reps)

Metcon (7 Rounds for reps)

Every 1:15 x 7: 1 set of strict pull-ups

(More total reps than week 2)

*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 (4 Rounds for reps)

4 Rounds

3:00 On/1:00 Rest x 4:

20 Wallballs (20/14)

10 Strict Handstand Push Ups

AMRAP double unders with any

remaining time.
Score is the total number of reps completed including Wall Balls and HSPUs.

Raze Compete Mandatory Training

Metcon (15 Rounds for reps)

EMOM 5

1-3 False Grip Turnout + High Pull-Up

EMOM 5

1 Jumping Ring Muscle-Up + 0:10 Negative

EMOM 5

1-4 Paused Dips: 0:02 Bottom + 0:02 Turnout

Metcon (3 Rounds for reps)

3 Rounds

3:00 on, 3:00 rest

36/27 Cal Row + AMRAP Ring Muscle-Ups