CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2-4-6-8-10-12…etc…

Overhead Squats 95/65

Bar Facing Burpees

Alternating Front Rack Lunges 95/65

Bar Facing Burpees

Strength

Deadlift (3 Sets of 3 Reps @ 80%+20lbs)

Chin Ups (3 Sets of Max Reps)

Raze Compete Mandatory Training

Squat Snatch (Every 2:00×12. Low Hang+Floor.)

Start with an empty bar and climb.

Metcon (12 Rounds for reps)

Legless Rope Climb

Alternating EMOM x 12:

Chin Above Hands Hold

Kipping Legless Pulls

Legless Rope Climb