CrossFit Tall City – CrossFit

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Metcon

Metcon (8 Rounds for reps)

Every 2:30 x 8

Run 400 Meters

*Try to increase pace each round.

*Reduce run to 300 meters as needed

if unable to complete an interval with

some rest.
Log your time for each run

Strength

Shoulder Press (3 Sets of 5 Reps at 10lbs over 75%)

Back Squat (3 Sets of 5 Reps at 5lbs over 75%)

Power Clean (1 Wave every 2:00 for 12 Rounds)

3@50%, 2@ 55%, 1@ 60%

3@55%, 2@60%, 1@65%

3@60%, 2@65%, 1@70%

1@70%+, 1@70%+, 1@70%+

Metcon (12 Rounds for reps)

Alternating EMOM x 12:

Minute 1: Wall Heel Taps

Minute 2: Shoulder Taps

Minute 3: Handstand Hold (Seconds)