CrossFit Tall City – CrossFit

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Strength

Shoulder Press (10 Minutes to build to a heavy Single)

Metcon

Metcon (Time)

Run 400m

32 Deadlifts 135/95

Run 400m

24 Hang Power Cleans 135/95

Run 400m

16 Shoulder to Overhead 135/95

20:00 Cap

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds)

AMRAP 20

1 Partner Bikes at a recovery pace.

4 Ring Muscle Ups+Dip

4 Dumbbell Man Makers 50s/35s

4 Bench Press (Ragnorök Weight)

Squat Snatch (1 Snatch every 2:00 for 7 Rounds @80%+)

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