CrossFit Tall City – CrossFit

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Strength

Front Squat (Build to a heavy set of 4.)

Try to increase weight from week 2

Deadlift (Build to a heavy set of 4.)

Try to increase weight from week 2

Metcon

Metcon (3 Rounds for reps)

3:00 on, 1:00 rest x 3:

20 Alternating Box Step-Ups 24”/20”

10 American KB Swings 70/53

With Any Remaining time,

AMRAP Power Cleans 155/105

Raze Compete Mandatory Training

Metcon (12 Rounds for reps)

Alt. Every 1:30 x 12:

Odd: 10-15 Box Jumps (30”/24”)

Even: 10-15 GHD Sit-Ups

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

1 Complex=1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean

Start with an empty bar and build to something heavier than week 3.