CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a Partner

8/6 Calorie Bike

1 Rope Climb

8 Handstand Pushups

Alternate Movements

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 heavier than week 1.

Clean Pull (5×3 @ 80% of 1RM Squat Clean)

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

and power position.

Back Squat (See comments for loading.)

Set 1: 55% x 5

Set 2: 65% x 5

Set 3: 75% x 5+