CrossFit Tall City – CrossFit

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Metcon

Metcon (Time)

“7 Rounds

5 Box Jumps Overs 30”/24”

6 Toes to Bar

7 Kettlebell Swings 70/53

*15:00 Cutoff

Strength

Deadlift (3sets of 5 Reps @ 20lbs over 75%)

Pull-ups (Strict: 3 Sets x Failure)

*If you can complete 3×10 with a certain band, use a thinner band.”

Raze Compete Mandatory Training

Snatch (Every 2:00 x 12: Hip + Hang + Low Hang + Floor )

*Start with an empty bar and climb.

Metcon (12 Rounds for reps)

Legless Rope Climb Drills

Alternating EMOM 12

Minute 1: 2 Up/2 Down Drill

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

Minute 3: Legless Rope Climb