CrossFit Tall City – CrossFit

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Metcon

Metcon (10 Rounds for time)

Every 2 Minutes for 10 Rounds

300m Run

Reduce the distance to 200m if you are unable to complete the run with some rest.

Time each round

Strength

Shoulder Press (3 Sets of 5 Reps @ 75%)

Back Squat (3 Sets of 5 Reps @ 75%)

Raze Compete Mandatory Training

Metcon (3 Rounds for reps)

Ragnarok Event 1:

3:00 on, 1:00 rest x 3:

1 Power Clean (Ragnarok Weight)

5 Lateral Bar Burpees

2 Power Cleans

5 Lateral Bar Burpees

Etc.

*Complete at 80-90% effort.