CrossFit Tall City – CrossFit

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Warm-up

2:00 Bike

Then

2 Rounds

10 Single Arm Russian KB Swing (5/5)

8 Single KB Shoulder to Overhead (4/4)

6 Inchworm

Strength

Rest

Metcon

Metcon (5 Rounds for reps)

5 Rounds

4:00 On/2:00 Rest

30 Alternating Dumbbell Snatches 50/35

Max Burpee Box Jump Overs 24/20
Score is total reps each round.

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 (Seated. 4 Sets of 8 Reps)

*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.