CrossFit Tall City – CrossFit

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Warm-up

200′ Shuttle Run (50′ at a time)

20 Ball Slams

200′ Shuttle Run

50′ Floor Sweeps

200′ Shuttle Run

50′ Broad Jumps

200′ Shuttle Run

50′ Floor Sweeps

200′ Shuttle Run

20 Ball Slams

Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 With A Partner

4 Power Cleans 185/125

8 Box Jumps 30/24

12/9 Calorie Ski

*Partners Alternate Rounds

Raze Compete Mandatory Training

Metcon (Calories)

20:00 @ 70%+ Max HR

20 Cal Bike Pacer

+

Steady State Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20, Go When HR Hits 60%:

9 Thrusters (95/65)

35 Dubs

10 TTBs