CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Lateral Bar Burpees

7 Deadlifts 135/95

7 Box Jumps 24″/20”

Strength

Deadlift (3 Round, 5 Reps at 10lbs over 75%)

Strict Pull-Up (3 Sets for Max Reps)

If you are scaling the pull-ups to a band, and you can do 10+ with that band, use a smaller band or progress to the next scale.

Raze Compete Mandatory Training

Squat Snatch (Waves. 1 Wave every 2:00)

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: 2 Up/2 Down Drill

Minute 2: Alternating Seated Rope Pull-Ups/Static Holds

Minute 3: Legless Rope Climb