CrossFit Tall City – CrossFit

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Metcon

Metcon (Time)

2 Rounds w/ Partner

100/80/75 Cal Row

100/80/75 Cal Bike

100/80/75 Cal Ski

100 Burpees

*Alt. which partner works each minute.

*Advance upon completion on each movement.

*40:00 Cutoff.
If you don’t have a partner, cut reps in half and work 1:00 on/1:00 Rest

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 w/ heart rate abouve 60%

Partner 1: Run 400 Meters

Partner 2:

Rounds of:

10 Burpees

20 Air Squats

30 Double Unders

*Switch every time your partner gets back from the run.

Metcon (10 Rounds for reps)

10 Rounds

1:00 On, 1:00 Rest

10 Box Jump Overs 24”/20”

AMRAP Bar Muscle-Ups