CrossFit Tall City – CrossFit

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Metcon

Metcon (10 Rounds for reps)

10 Rounds

3:00 On/1:00 Rest

Odd Intervals:

Run 400

AMRAP Kettlebell Swings 53/35

Even Intervals:

Run 400

AMRAP Calorie Row

Raze Compete Mandatory Training

Power Snatch (EMOM x 12, 1 Complex)

1 Complex=1 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 80% of 1RM Snatch

Minutes 6-12: 80% of 1RM Snatch

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

1 Complex=1 Squat Snatch + 1 OHS

*Start with an empty bar and climb to something

heavier than week 4.