CrossFit Tall City – CrossFit

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Strength

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

Try to go heavier than week 6.

Deadlift (Build to a heavy set of 2. )

Try to go heavier than week 6.

Metcon

Metcon (2 Rounds for reps)

2 Rounds

5:00 AMRAP, 2:30 Rest

3 Power Cleans 205/135

12 HSPUs

3 Power Cleans 205/135

12 Jump Switch Lunges

Raze Compete Mandatory Training

Metcon (10 Rounds for reps)

Alt. Every 2:00 x 10:

Odd: 16-22 Box Jumps (30”/24”)

Even: 16-22 GHD Sit-Ups

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

1 Complex=1 Squat Cleans + 1 Hang Squat Clean

Start with an empty bar and build to something heavier than week 5.