CrossFit Tall City – CrossFit

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Metcon

Metcon (4 Rounds for time)

Run 800 m Every 5:00 x 4

*Try to increase pace each round.

*Reduce run to 600 meters as needed

if unable to complete an interval with

some rest.

Strength

Shoulder Press (3 Sets of 3 Reps @ 80%+5lbs)

Back Squat (3 Sets of 3 Reps @ 80%+10lbs)

Raze Compete Mandatory Training

Clean and Jerk (Power. Waves)

Every 2:00 x 12

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

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

3,2,1 x 70%, 75%, 80%

1,1,1 x 80%+, 80%+, 80%+

Metcon (12 Rounds for reps)

Alt. EMOM x 12:

1-3 Wall-Walks

0:20 Hollow Hold

0:20 Fingertip Wall Drill

Freestanding HS Hold