CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (AMRAP – Rounds)

6 Rounds

10 Burpee Pull-Ups

20/15 Calorie Bike

50 Double Unders

Then

6 Rounds

10 Burpee Pull-Ups

20/15 Calorie Row

50 Double Unders

*Partners Alt. Rounds, 40:00 Cutoff.

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds and Reps)

30:00, Minimum Target HR: 68%+

Teams of 3:

5 Slamballs + 10 Alt. Lunges

Ski

*Pacer: Run 400

Metcon (10 Rounds for reps)

1:00 on, 1:00 rest x 10

10 Box Jump Overs (24”/20”)

AMRAP Bar Muscle-Ups