CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

6 Burpee + Dumbbell Box Step-Over (2x50s at 20”/24”)

12 Handstand Push-Ups

12 Toes to Bar

*Rest 2:00 Between Rounds

Raze Compete Mandatory Training

Metcon (20 Rounds for reps)

20 Minutes @ Minimum Target HR: 66%+

1:00 Each, 5 Rounds:

Row

Bike

Ski

Alt. Step-Up

Metcon (4 Rounds for reps)

3:00 on, 3:00 rest x 4

30 GHDSUs

AMRAP Strict Deficit HSPUs

*Start with regular strict HSPUs and increase

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