CrossFit Tall City – CrossFit

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Strength

Bent Over Row (Reverse Grip. 3 Sets of 8 Reps at the same weight)

Bench Press (Close Grip. 3 Sets of 8 Reps at the same weight)

Metcon

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here

Raze Compete Mandatory Training

Push Jerk + Split Jerk (Every 2:00 x 10. 1+1)

Build to heavier than week 6

Shoulder Press (See Comments)

Set 1: 65% x 5

Set 2: 75% x 3

Set 3: 85% x 1+

Overhead Squat (20:00 to establish a heavy complex)

1 Complex=1 BTN Push Jerk + 2 OHS

*Build to something heavier than week 6