CrossFit Tall City – CrossFit

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Strength

Romanian Deadlift (3 Sets of 12 Reps)

Barbell Box Step Ups (Front Rack, 3 Sets of 12. Do not alternate)

*Do all sets at the same weight.

*For step-ups, use a box and/or plates that are just above knee height.

*Do all 12 Reps with one leg, then switch.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Double Unders

15 Power Snatch 75/55

50 Double Unders

15 Overhead Squats 75/55

Raze Compete Mandatory Training

Squat Snatch (Every 2:00 x 10, 3 Halting (Knees) Squat Snatch)

*Start with an empty bar and

climb to something heavy

Snatch Pull (5×4 at 85% of 1RM Snatch)

Paused Front Squat (20:00 to build to heavy 4 rep w/ 5 sec hold)