CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

21 Toes to Bar

15 Box Jumps 30/24

9 Dumbbell Shoulder to Overhead 2x50s/35s

*Rest 2:00 Between Rounds

Raze Compete Mandatory Training

Metcon (3 Rounds for reps)

Minimum Target HR: 67%+

2:00 Each, 3 Rounds:

Row

Burpee Box Jumps

Bike

10 KB Pull Throughs + 10 Air Squats

Ski

Metcon (5 Rounds for reps)

2:00 on, 2:00 rest x 5

20 GHDSUs

AMRAP Strict Deficit HSPUs

*Start with regular strict HSPUs and increase

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