CrossFit Tall City – CrossFit

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Warm-up

Coach’s Choice

Strength

Deadlift (Every 3:20 x 6:2 Deadlifts @ 70%+)

*Note: Do your first set at the prescribed percentage and climb each interval if form and range of motion are solid.

Metcon

Metcon (Time)

3 Rounds With A Partner

4 Legless Rope Climbs

24 Box Jump Overs 24/20

8 Rope Climbs

24 Box Jump Overs 24/20

*Split Reps As Desired.

*20:00 Cutoff.

Raze Compete Mandatory Training

Deadlift (Every 2:00 x 5:2 Pausing 3 Sec 1″ Off Floor)

*Start Light + Climb To Something Heavier

Than Week 2.

Bent Over Row

*Notes: Do All Sets At The Same Weight. Use Something Heavier Than Week 2.

Romanian Deadlift (Dumbbell)

*Notes: Do All Sets At The Same Weight. Use Something Heavier Than Week 2.