CrossFit Tall City – CrossFit

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Metcon

Metcon (3 Rounds for reps)

3 x 10:00 Rounds

Run 800 Meters

20 Alternating Dumbbell Snatches 50/35

20/15 Calorie Ski Or Row

AMRAP Wallballs 20/14

with any remaining time.

*No programmed rest. Take off for your second

800 meter run at the 10:00 mark and the 20:00 mark.

*Score: Total wallballs.

Raze Compete Mandatory Training

Power Snatch (EMOM x 12, 1 Complex)

2 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 70% of 1RM Snatch

Minutes 6-12: 70% of 1RM Snatch

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

1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

*Start with an empty bar and climb to something

heavier than week 2.