CrossFit Tall City – CrossFit

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Metcon

Metcon (8 Rounds for reps)

4 Rounds

AMRAP 3

Run 200

20 alt. DB snatches 50/35

AMRAP Burpee Box Jumps 24”/20”

-1:00 Rest-

AMRAP 3

Run 200

20 wallballs 20/14

AMRAP Burpee Box Jumps 24”/20”

-1:00 Rest-

Raze Compete Mandatory Training

Power Snatch (EMOM 12: 1 Complex)

Complex=2 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 65% of 1RM Snatch

Minutes 6-12: 65% of 1RM Snatch

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

Complex=2 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

*Start with an empty bar and climb to something

heavier than week 1.