CrossFit Tall City – CrossFit

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Warm-up

3 Rounds

:30 Battle Ropes

R1: Alternating

R2: In/Out

R3: Alternating

10 Russian KB Swings

200ft Shuttle Run (50ft Each)

Strength

Bench Press (Every 3:20 x 6: 4 Reps @ 60%+)

*Note: Do your first set at the prescribed percentage and climb each interval if form

and range of motion are solid.

Metcon

Metcon (Time)

Run 400 Meters

20 Hang Power Clean & Jerks 135/95

Run 300 Meters

15 Hang Power Clean & Jerks 135/95

Run 200 Meters

10 Hang Power Clean & Jerks 135/95

*15:00 Cutoff.

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds)

AMRAP 20 @ 70%+ Max HR

200 Meter Run

+

Steady State Ski

Metcon (AMRAP – Rounds and Reps)

AMRAP 20, Go When HR Hits 60%:

12 Power Snatch (75/55)

12 Bar Facing Burpees

12 C2B Pull-Ups