CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 With A Partner

100 Alt. DB Snatches (50/35)

20 Bar Muscle-Ups

100 Box Jump Overs (24”/20”)

20 Bar Muscle-Ups

*Alternate which partner works each minute.

Advance upon the completion of each movement.

Raze Compete Mandatory Training

Metcon (3 Rounds for 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.

*Build to something heavier than week 2.

Metcon (6 Rounds for time)

Every 1:30 x 6: Sprint 150 meters at 90% effort

*Average times should be faster than week 3.