CrossFit Tall City – CrossFit

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Strength

Bench Press (3 Sets of 8 Reps. All sets at the same weight. )

Build to heavier than week 3.

Pendlay Row (3 Sets of 8 Reps. All sets at the same weight. )

Build to heavier than week 3.

Metcon

Metcon (3 Rounds for reps)

3 Rounds

3:00 On/3:00 Rest

12 American Kettlebell Swings 70/53

12 C2B Pull-Ups

AMRAP Burpees With Any Remaining Time

*Adjust American KBS + C2B reps as needed to ensure each athlete gets at least 3 burpees each round.
Score is total reps completed including KBS and Pull-Ups