CrossFit Tall City – CrossFit

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Strength

Romanian Deadlift (3 Sets of 10 Reps)

Barbell Box Step Ups (3 Sets of 10 Reps/ Leg @ the same weight)

Metcon

Metcon (Time)

3 Rounds

16 Chest to Bar Pull-Ups

32 Double Unders

16 Front Rack Lunges 115/75

32 Double Unders

15:00 Cutoff.

Raze Compete Mandatory Training

Squat Snatch (Every 2:00 x 10, 1 Complex)

1 Complex = 2 Halting (Knees) Squat Snatch + 1 Squat Snatch

*Start with an empty bar and climb

to something heavier than week 2.

Snatch Pull (5×3 at 95% of 1RM Snatch)

Front Squat

20:00 to establish a heavy 3 rep

pausing (0:04) front squat

*Build to something heavier than week 2.