CrossFit Tall City – CrossFit

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Metcon

Metcon (Distance)

With A Partner, 6 Rounds:

Partner 1: 1:40 Row

Partner 2: 1:40 Row

Score = Total Meters.

Strength

Shoulder Press (5 Rep Max. Use fractional plates for a true max)

Back Squat (5 Rep Max)

Raze Compete Mandatory Training

Clean and Jerk (Power. Waves)

Every 2:00 x 12

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

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

3,2,1 x 65%, 70%, 75%

1,1,1 x 75%+, 75%+, 75%+

Metcon (12 Rounds for reps)

Alt. EMOM x 12:

Minute 1: Wall Heel Taps

Minute 2: Shoulder Taps

Minute 3: HS Hold