CrossFit Tall City – CrossFit

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Metcon

1000m Row (Time)

Max Effort 1000m Row

Strength

Shoulder Press (1 Rep Max)

Back Squat (1 Rep Max)

Raze Compete Mandatory Training

Clean and Jerk (1 Power Clean & Jerk every 1:30 until failure.)

Begin at 70%+ and Add 5-10 pounds/minute until failure.

Metcon (Time)

3 Rounds:

10 Shoulder Taps

0:10 Freestand Hold Or HS Hold

Metcon (Time)

Max Effort Freestanding HS Hold (4×4 Box)

*Max 10 attempts for those holding for 0:00-0:20

*Max 5 attempts for those holding for 0:20-1:00

*Max 3 attempts for those holding for 1:00+