CrossFit Tall City – CrossFit

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Warm-up

2 Rounds

20 Plate Jumps

10 Bent Over Row

5 Inch Worm

Strength

Bench Press (Every 3:20 x 6:2 Bench Press @ 70%+)

*Note: Do your first set at the prescribedpercentage and climb each interval if form and range of motion are solid.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

100 Double Unders

30 Alternating Dumbbell Renegade Rows 2x50s/35s

20 Burpee Box Jump Overs 24/20

Raze Compete Mandatory Training

Bench Press (Every 2:00 x 5: 2 Reps Pausing (0:03 On Chest))

*Start Light + Climb To Something Heavier

Than Week 2.

Shoulder Press (4×8 Seated Dumbbell Strict Press)

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 2.

Skull Crushers (3×14 Double DB Skull Crushers)

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 2.