CrossFit Tall City – CrossFit

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Strength

Front Squat (Build to a 1 Rep Max)

Metcon

Metcon (Time)

10 Double Unders

1 DB Devil’s Press 50/35

20 Double Unders

2 DB Devil’s Press 50/35

30 Double Unders

3 DB Devil’s Press 50/35

40 Double Unders

4 DB Devil’s Press 50/35

50 Double Unders

5 DB Devil’s Press 50/35

60 Double Unders

6 DB Devil’s Press 50/35

70 Double Unders

7 DB Devil’s Press 50/35

80 Double Unders

8 DB Devil’s Press 50/35

*15:00 Cutoff.

Raze Compete Mandatory Training

Metcon (9 Rounds for reps)

3 Rounds For Quality:

-1-3 False Grip Turnout + High Pull-Up

-1 Jumping Ring Muscle-Up + 0:10 Negative

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

Metcon (AMRAP – Reps)

Max Rep UB Strict Ring Muscle-Ups

Muscle-ups (Max UB Kipping Ring Muscle-Ups)