CrossFit Tall City – CrossFit

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Metcon

Metcon (Time)

70 HSPUs

70 TTBs

*Every time you break on HSPUs,

bike 12/9 calories

*Every time you break on TTBs,

ski 12/9 calories

*30:00 Cutoff.

*Have half of class start on TTB/bike if

there are more than 6 athletes.

Raze Compete Mandatory Training

Metcon (Weight)

7×100′ OH Double KB Carry

*Use something you can get for 100′ unbroken.

Start light and try to increase load each round.

Metcon (3 Rounds for reps)

3 Sets:

17-27 GHD Sit-Ups

+

17-27 GHD Hip Extensions