CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Chest to Bar

12 Alternating Lunges

6 Toes To Bar

12 Alternating Lunges

Strength

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

Chin Ups (3 Sets of Max Reps)

Raze Compete Mandatory Training

Squat Snatch (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)

Legless Rope Climbs

Alternating EMOM x 12

Chin Above Hands Hold

Kipping Legless Pulls

Legless Rope Climb