CrossFit Tall City – CrossFit

View Public Whiteboard

Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 With A Partner

80/70/60 Cal Bike

40 Burpee To Target

80/70/60 Cal Ski

40 Burpee To Target

*Burpee to target is to a pull-up bar above

your full standing reach.

*Alt. who works every 1:30. Advance

upon completion of each movement.

Raze Compete Mandatory Training

Metcon (Distance)

Minimum Target HR: 65%+

Partner 1:

100′ Farmer’s Carry

50′ Traveling Lunge

Partner 2:

Row

*Switch at the completion of every round.

Metcon (10 Rounds for reps)

1:00 on, 1:00 rest x 10

10 Box Jump Overs (24”/20”)

AMRAP Bar Muscle-Ups