CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 15

Run 1600

60/40 Calorie Ski

AMRAP DB Hang Power Cleans 50s/35s

Rest

5:00

Metcon (AMRAP – Reps)

AMRAP 15

Run 1600

60/40 Calorie Row

AMRAP DB Hang Power Cleans 50s/35s

Raze Compete Mandatory Training

Power Snatch (EMOM x 12, 1 Complex)

1 Complex=2 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 75% of 1RM Snatch

Minutes 6-12: 75% of 1RM Snatch

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

1 Complex=1 Squat Snatch + 1 OHS

*Start with an empty bar and climb to something

heavier than week 3.