CrossFit Tall City – CrossFit

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Strength

Push Press (Build to a heavy set of 2 Reps)

Metcon (7 Rounds for reps)

Every 1:30 x 7: 1 Set of strict pull-ups

(More total reps than week 3)

*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 12

20 Wallballs 20/14

60 Double Unders

20 Alternating Dumbbell Snatch 50/35

60 Double Unders

Raze Compete Mandatory Training

Metcon (15 Rounds for reps)

A.) EMOM 5

1-3 False Grip Turnout + High Pull-Up

B.) EMOM 5

1 Jumping Ring Muscle-Up + 0:10 Negative

C.) 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 Bike + AMRAP Ring Muscle-Ups