CrossFit Tall City – CrossFit

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Metcon

Metcon (3 Rounds for time)

Run 1000 m Every 6:20 x 3

*Try to increase pace each round.

*Reduce run to 800 meters as needed

if unable to complete an interval with

some rest.

Strength

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

Back Squat (3 Sets of 3 Reps for 80% + 15lbs)

Raze Compete Mandatory Training

Clean and Jerk (Power Clean Complex. 1 Every 2:00 x 12)

Low Hang + Floor + Jerk

Start with an Empty Bar and climb,.

Metcon (12 Rounds for reps)

Alternating EMOM x 12:

1-3 Wall-Walks

0:20 Hollow Hold

0:20 Fingertip Wall Drill

Freestanding HS Hold