CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 w/ Partner

10 Bar Facing Burpees

200m Run

Aternate rounds with your partner

Strength

Shoulder Press (3 Sets of 3 Reps @ 80%)

Back Squat (3 Sets of 3 Reps @ 80%)

Raze Compete Mandatory Training

Clean and Jerk (Every 2:00×12. Power Complex: Hang+Low+Floor+Jerk)

Metcon (Time)

3 Rounds

10 Shoulder Taps

:10 Free Standing Hold or Handstand Hold

Free Standing Handstand Hold (Max Time)

Hold a handstand without support.
0-:20 – Max 10 Attempts

:20-1:00 – Max 5 Attempts

1:00+ – Max 3 Attempts