CrossFit Tall City – CrossFit

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Metcon (6 Rounds for time)

Every 3:20 for 6 Rounds

Run 500 Meters

*Try to increase pace each round.

*Reduce run to 400 meters as needed

if unable to complete an interval with

some rest.


Shoulder Press (3 Sets of 5 Presses @ 10lbs over 75%)

Back Squat (3 Sets of 5 Squats @ 15lbs over 75%)

Raze Compete Mandatory Training

Clean: Hip-Hang-Low Hang-Floor+Jerk (Every 2:00 for 12 Rounds)

Start with an empty bar then climb.

Metcon (12 Rounds for reps)

Alternating EMOM x 12:

Minute 1: Wall Heel Taps

Minute 2: Shoulder Taps

Minute 3: Handstand Hold (Seconds)