CrossFit Tall City – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

12/9 Calorie Row

12 Wallballs 20/14

1 Rope Climb

Partners Alt. Rounds:

Raze Compete Mandatory Training

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

1 Complex=1 Squat Clean + 2 Hang Squat Clean+ 2 Jerks

*Start with an empty bar and climb

to something heavy.

Clean Pull (See Comments)

5 x 3 Segmented Clean Pull At 75% Of 1RM Squat Clean

*0:02 pauses 1″ off of the floor, knees,

and power position.

Back Squat (See Comments)

Set 1: 55% x 5

Set 2: 65% x 5

Set 3: 75% x 5+