CrossFit Tall City – CrossFit

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Strength

Front Squat (Build to a heavey set of 3)

Deadlift (Build to a heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 Power Cleans 185/125

12 Jump Squats

Rest

3:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 Hang Power Cleans 185/125

12 Jump Switch Lunge

Raze Compete Mandatory Training

Metcon (14 Rounds for reps)

Alt. EMOM x 14:

Odd: 6-14 Box Jumps 30”/24”

Even: 6-14 GHD Sit-Ups

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

1 Squat Clean + 2 Hang Squat

Clean

(Start with an empty bar and build to something heavier than week 2.)