CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (Time)

5 Rounds

10 Snatch 75/55

10 Overhead Squats 75/55

10 Bar Facing Burpees

400m Run

Raze Compete Mandatory Training

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

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

*Start with an empty bar and climb

to something heavier than week 3.

Snatch Pull (5×2 at 100% of 1RM Snatch)

Front Squat (In 20:00, Build to heavy 2 Rep with 4 sec Pause)

*Build to something heavier than week 3.