CrossFit Tall City – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

400 Meter Run

80/60 Calorie Row

400 Meter Run

80/60 Calorie Bike

400 Meter Run

80/60 Calorie Ski

400 Meter Run

*35:00 Cutoff.

Raze Compete Mandatory Training

Power Snatch (EMOM x 12, 1 Complex)

1 Complex=1 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 70% of 1RM Snatch

Minutes 6-12: 70% of 1RM Snatch

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

1 Complex=2 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

*Start with an empty bar and climb to something

heavier than week 2.