CrossFit Tall City – CrossFit

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Strength

Deadlift (Every 3:20 x 6: 3 Reps @ 65+)

*Note: Do your first set at the prescribed

percentage and climb each interval if form

and range of motion are solid.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

7 American KBS (70/53)

21 Double Unders

7 Wallballs (20/14)

21 Double Unders

7 Ring Dips

21 Double Unders

Raze Compete Mandatory Training

Deadlift (Every 2:00 x 5: 3 Pausing (0:03 1″ Off Floor))

*Start Light + Climb To Something Heavier

Than Week 1.

Bent Over Row

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 1.

Romanian Deadlift (Dumbbell)

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 1.