CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 With A Partner

120/105/90 Calorie Row

10 Rope Climbs

120 Wallballs (20/14)

10 Rope Climbs

*Split work as desired.

Raze Compete Mandatory Training

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

1 Complex=1 Squat Clean + 1 Hang Squat Clean

+ 1 Jerk

*Start with an empty bar and climb

to something heavier than week 2.

Metcon (Weight)

5 x 1 Segmented Clean Pull At 95%

Of 1RM Squat Clean

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

and power position.

Back Squat (See Comments for loading)

Set 1: 65% x 5

Set 2: 75% x 3

Set 3: 85% x 1+