CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Air Squat

15 Kettlebell Swings 53/35

10 Toes to Bar

Rest

5:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Alternating DB Snatches 50/35

15 Box Jumps 24”/20”

10 Burpees

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

While one partner bikes at a

recovery pace, the other does:

3 Ring Muscle-Ups + Dip

3 Dumbbell Man-Makers 50s/35s

3 Bench Press (Ragnarok Weight)

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

Squat Snatch (1 Rep every 2 Minutes for 7 Rounds @ 80%+)

Bent Over Row (Reverse Grip: 4 Sets of 9 Reps)