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)

100 Double Unders

50 HSPUs

100 Double Unders

50 C2B Pull-Ups

100 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 100% of 1RM Snatch)

Front Squat

15 Min to establish a heavy 3 rep

pausing (0:04) front squat

*Build to something heavier than week 5.