CrossFit Tall City – CrossFit

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Strength

Front Squat (Build to a heavy set of 3)

Deadlift (Build to a heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Run 200 Meters

4 Hang Power Cleans 185/125

8 DB Step-Overs 50s/35s to 24”/20”
200m run=1 rep. Receive credit for the run as long as it begins before time expires.

Raze Compete Mandatory Training

Metcon (12 Rounds for reps)

Alt. Every 1:30 x 12

Odd: 12-16 Box Jumps (30”/24”)

Even: 12-16 GHD Sit-Ups

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

1 Complex=1 Squat Cleans + 1 Hang Squat Clean (Start with an empty bar and build to something heavier than week 4.)