CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (3 Rounds for reps)

3 Rounds

7:00 On, 3:00 Rest

Run 400

20 Chest to Bar

20 Wallballs 20/14

AMRAP Toes to Bar
Score is total reps of C2B, Wall Balls and Toes to bar completed each round NOT including the run.

Raze Compete Mandatory Training

Metcon (AMRAP – Reps)

30 Minutes

Minimum Target HR: 65%+

Partner 1:

3 Rounds:

0:10 Second L-Sit

15 Air Squats

Partner 2:

Bike

*Switch at the completion of 3 rounds.

Score is bike Cals

Metcon (5 Rounds for reps)

2:00 on, 2:00 rest x 5

20 GHDSUs

AMRAP Strict Deficit HSPUs

*Start with regular strict HSPUs and increase

depth each round if you’re able to get 10+ reps.