CrossFit Tall City – CrossFit

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Metcon

Metcon (Time)

With A Partner, For Time:

Run 800 Together

Ski 2000/1800/1600

Run 800 Together

Row 2000/1800/1600

Run 800 Together

*Split up the ski and row however you want.

*Advance upon completion on each movement.

*35:00 Cutoff.

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds and Reps)

Minimum Target HR: 62%+

Partner 1:

3 Rounds:

20 Double Unders

10 Air Squats

Partner 2:

Bike Keeping HR Above 62%

*Switch upon completion of each round.

Metcon (6 Rounds for reps)

1:30 on, 1:30 rest x 6

15 Box Jump Overs (24”/20”)

AMRAP Bar Muscle-Ups