CrossFit Tall City – CrossFit

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Metcon

Metcon (4 Rounds for reps)

R1-AMRAP 5

Run 400

AMRAP Cal Ski

– Rest 2:30 –

R2-AMRAP 5

Run 400

AMRAP Cal Row

– Rest 2:30 –

R3-AMRAP 5

Run 400

AMRAP Cal Bike

– Rest 2:30 –

R4-AMRAP 5

Run 400

AMRAP KBS (70/53)

Raze Compete Mandatory Training

Power Snatch (EMOM x 12, 1 Complex)

1 Complex=1 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 75% of 1RM Snatch

Minutes 6-12: 75% of 1RM Snatch

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

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

*Start with an empty bar and climb to something

heavier than week 3.