CrossFit Tall City – CrossFit

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Strength

Front Squat (Build to a heavy set of 2 Reps)

Deadlift (Build to a heavy set of 2 Reps)

Metcon

Metcon (4 Rounds for reps)

4 Rounds

2:00 On/2:00 Rest

14 Alternating (7/Leg) DB Box Step-Ups (50s/35s to 24”/20”)

AMRAP Power Cleans (185/125)

Raze Compete Mandatory Training

Metcon (12 Rounds for reps)

Alt. Every 1:30 x 12:

Odd: 13-19 Box Jumps (30”/24”)

Even: 13-19 GHD Sit-Ups

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

1 Complex = 1 Squat Clean + 2 Hang Squat

Clean

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