CrossFit Tall City – CrossFit

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Warm-up

2:00 Ski

Then

2 Rounds

6 Push-Ups

8 Hip C.A.R.S. (Forward/Back per Leg)

10 Broad Jumps

12 Seated Ring Pull-Ups

Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

2:00 on, 1:00 Rest x 10

40 Wallballs 20/14

10 Burpee Pull-Ups

40 Box Jump Overs (24/20

10 Burpee Pull-Ups

40 Power Snatch 75/55

10 Burpee Pull-Ups

*After each 1:00 rest, continue wherever you left off.

*Scale burpee pull-ups with

burpee + jumping pull-up

Raze Compete Mandatory Training

Metcon (Calories)

AMRAP 20 @ 70+ Max HR

15 Cal Bike Pacer

+

Steady State Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20, Go When HR Hits 60%

12 Thrusters 75/55

40 Dubs

12 TTBs