CrossFit Tall City – CrossFit

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Strength

Front Squat (1×4)

Build to a heavy 4 rep

Deadlift (1×4)

Build to a heavy 4 rep

Metcon

Metcon (AMRAP – Reps)

“AMRAP 10:

1 Hang Power Clean (155/105)

2 Jump Switch Lunges

*Add 1 power clean and one 2 jump switch

lunges each round. 2+4, 3+6, etc. until

time expires.”

Raze Compete Mandatory Training

Metcon (AMRAP – Reps)

“Alt. EMOM x 14:

Odd: 5-13 Box Jumps (30”/24”)

Even: 5-13 GHD Sit-Ups”

Metcon (Weight)

“Every 2:00 x 10: 2 Squat Cleans + 2 Hang Squat

Cleans (Start with an empty bar and build to

something heavier than week 1.)”