CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

With A Partner, AMRAP 24

120/100/80 Calorie Bike

60 Box Jumps Overs 30”/24”

30 Bar Muscle-Ups

*Alternate which partner works each minute.

Advance upon the completion of each movement.

Raze Compete Mandatory Training

Metcon (Weight)

3 Sets/Arm, All Unbroken:

50′ OH DB Carry

50′ DB Front Rack Carry

50′ DB Farmer’s Carry

*Start light and climb each set.

Metcon (10 Rounds for time)

EMOM x 10: Sprint 100 meters a 90% effort

*Average times should be faster than week 1.