CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

12/9 Calorie Row

12 Burpees

12/9 Calorie Ski

*Partners Alternate Rounds.

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds)

30:00. Minimum Target HR: 70%+

Teams of 3:

Bike

1 No Push-Up Burpee + 1 SB + 1 SB Squat

10 Alt. Lunges + 10 Sit-Ups

*Pacer: Run 400

Metcon (5 Rounds for reps)

2:00 on, 2:00 rest x 5

20 Box Jump Overs (24”/20”)

AMRAP Bar Muscle-Ups