CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 Ring Dips

6 Farmers Dumbbell Lunges 50s/35s

8 Slamballs 30/20

*Ball must be caught on the bounce

for slamball reps to count.

Strength

Deadlift (5 Rep Max. Stop once form breaks down)

Pull-ups (Strict: 3 Sets of max reps to failure.)

Raze Compete Mandatory Training

Squat Snatch (1 Wave every 2 Min for 12 Rounds)

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)

Rope Climb Alternating EMOM x 12:

Minute 1: 2 Up/2 Down Drill

Minute 2: Alt. Seated Rope Pull-Ups/Static Holds

Minute 3: Legless Rope Climb