CrossFit Tall City – CrossFit

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Strength

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

Try to build heavier than Week 6

Metcon (7 Rounds for reps)

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

(More total reps than week 6)

*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 (Time)

150 Double Unders

– Then –

15-12-9

Thrusters 95/65

Chest to Bar Pull-Ups

– Then –

150 Double Unders

*15:00 Cutoff.

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 (2 Rounds for reps)

4:00 on, 4:00 rest x 2

48/36 Cal Bike + AMRAP Ring Muscle-Ups