CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Wallballs 20/14

15’ Handstand walk

15 Cal Ski

15’ Handstand walk

Raze Compete Mandatory Training

Push Jerk (Every 2:00 x 10, 1 Complex)

1 Complex=1 Push Jerk + 1 Split Jerk

*Build to something heavier than week 3.

Shoulder Press (See comments for loading)

Set 1: 65% x 5

Set 2: 75% x 3

Set 3: 85% x 1+

Overhead Squat (20:00 to establish a heavy complex of 1 Complex)

1 Complex=1 BTN Push Jerk + 2 OHS

*Build to something heavier than week 3.