CrossFit Tall City – CrossFit

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Metcon

Metcon (Time)

3 Rounds

Bike 32/24 Calories

16 Deadlifts 225/155

Rest 5:00

3 Rounds

Row 32/24 Calories

16 Hang Power Cleans 135/95

*25:00 Cutoff (Including Rest)

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

While one partner bikes at a

recovery pace, the other does:

1-5 Ring Muscle-Ups + Dip

50′ HS Walk

*Add an obstacle(s) if you

can hit 50′ fast and consistently.

*Do only one set of muscle-ups each round.

20 Minutes @ 65% Effort (No Measure)

Row, Bike, Ski, Run, Jump Rope, Burpee