CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (3 Rounds for reps)

7:00 on, 3:00 rest x 3:

Run 400 Meters

With Remaining Time, AMRAP:

7 Toes to Bar

7 Thrusters 95/65

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds)

30:00. Minimum Target HR: 70%+

Ski

Burpee Box Jumps

Row

*Pacer: 200′ Sled Push. Every 200′ completed equals a round

Metcon (3 Rounds for reps)

4:00 on, 4:00 rest x 3

40 GHDSUs

AMRAP Strict Deficit HSPUs

*Start with regular strict HSPUs and increase

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