CrossFit Tall City – CrossFit

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Warm-up

3 Rounds

10 Dumbbell Single Leg RDL

15 Banded Pull Aparts

20 Toe Taps

Strength

Deadlift (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 (AMRAP – Rounds and Reps)

AMRAP 12

7 Chest To Bar Pull-Ups

14 Alternating Dumbbell Snatch 50/35

21 Double Unders

Raze Compete Mandatory Training

Deadlift (Every 2:00 x 5: 4 Reps w/ :03 1” Off Floor)

*Start Light + Climb To Something Heavy.

Bent Over Row (4 Sets of 12 Reps)

Romanian Deadlift (3 Sets of 18 Reps with Dumbbells)