CrossFit Tall City – CrossFit

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Metcon (3 Rounds for reps)

3 Rounds

5:00 On, 3:00 Rest

18-12-6 Rep Rounds:

-Alternating Dumbbell Hang Clean and Jerks (50/35)

-Alternating Lunge (No Weight)

AMRAP TTBs With Any Remaining Time

Raze Compete Mandatory Training

Targe: Metcon (Distance)

30 Minutes

Target HR: 60%+

Partner 1:

Run 400

10 Bar Facing Burpees

Partner 2:

Row Keeping HR Above 60%

*Switch upon completion of each round.

Metcon (5 Rounds for reps)

2:00 on, 2:00 rest x 5


AMRAP Strict Deficit HSPUs

*Start with regular strict HSPUs and increase

depth each round if you’re able to get 10+ reps.