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 10

1 Power Clean 205/135

10 Step-Ups 24”/20”

*Add one power clean each round until time expires. 2+10, 3+10, etc.

Raze Compete Mandatory Training

Metcon (10 Rounds for reps)

Alt. Every 2:00 x 10:

Odd: 15-20 Box Jumps (30”/24”)

Even: 15-20 GHD Sit-Ups

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

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