CrossFit Tall City – CrossFit

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Warm-up

Strength

Back Squat (Every 3:20 x 6, 2 Reps @ 70%+)

*Note: Do your first set at the prescribed

percentage and climb each interval if form

and range of motion are solid.

Metcon

Metcon (Time)

5 Rounds

250/200 Meter Row

3 Ring Muscle-Ups

15 Wallballs 20/14

*20:00 Cutoff
Scale Muscle Ups to 10 Ring Dips

Raze Compete Mandatory Training

Back Squat (Every 2:00 x 5, 2 Pausing 0:03 Squat Bottom)

*Start Light + Climb To Something Heavier

Than Week 2.

Back Rack Lunge (Step Forward. 4 Sets of 8 Reps (4/4) Alternating)

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 2.

GHD Hip Extensions (3 sets of 14 Reps, Weighted)

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 2.