CrossFit Tall City – CrossFit

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Metcon

Metcon (Time)

AMRAP 15

12 Alternating Dumbbell Snatches 50/35

24 Double Unders

12 Alternating Right Arm Dumbbell Overhead Lunge 50/35

24 Double Unders

12 Alternating Left Arm Dumbbell Overhead Lunge 50/35

24 Double Unders

Strength

Shoulder Press (3 Rep Max)

Back Squat (3 Rep Max)

Raze Compete Mandatory Training

Clean and Jerk (Power. Waves.)

Every 2:00 x 12

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

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

3,2,1 x 75%, 80%, 85%

1,1,1 x 85%+, 85%+, 85%+

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