CrossFit Tall City – CrossFit

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Warm-up

3 Rounds

:15 Bike Sprint

3 Wall Walks

5 Inch Worms

7 Gorilla Squats

Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

Run 200 Meters

5 Burpee + Dumbbell Deadlift 2x50s/2x35s

10 Dumbbell Shoulder to Overhead 2x50s/2x35s

*Partners Alternate Rounds

Raze Compete Mandatory Training

Metcon (AMRAP – Rounds and Reps)

20 min @ 70%+

25 Cal Bike Pacer

+

Steady State Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 @ 70%+, Go When HR Hits 60%:

6 Thrusters 115/75

30 Double Unders

8 Toes to Bar