CrossFit Tall City – CrossFit

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Metcon

Metcon (9 Rounds for reps)

Alternate Every 3:20 x 9:

Run 400 then AMRAP:

1.) KBS (53/35)

2.) Calorie Row

3.) Box Jump Overs 24”/20”

*Coaches: Stagger AMRAP movements if there are more athletes than rowers.

Raze Compete Mandatory Training

Power Snatch (EMOM 12: 2 Snatch Pull + 1 Power Snatch)

*Min 1-6: Build to 60% of 1RM Snatch

Minutes 6-12: 60% of 1RM Snatch

Squat Snatch (Every 2:00 x 10: 1 Complex)

2 Squat Snatch+1 Hang Squat Snatch+2 Overhead Squats

*Start with an empty bar and build to something

heavy.