CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 With A Partner

15 Rope Climbs (15′)

30 Burpee Box Jump Overs 24”/20”

60 Hang Power Snatch 135/95

*Alternate which partner works each minute.

Advance upon the completion of each movement.

Raze Compete Mandatory Training

Metcon (Weight)

4 Sets, All Unbroken:

50′ Double DB OH Carry

50′ Double DB Front Rack Carry

50′ Double DB Farmer’s Carry

*Start light and climb each set.

*Build to something heavier than week 3.

Metcon (5 Rounds for time)

Every 2:00 x 5: Sprint 200 Meters at 80% effort