CrossFit Tall City – CrossFit

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Warm-up

2:00 Ski

Then

2 Rounds

50ft Spiderman Crawl

50 Mountain Climbers

Strength

Rest

Metcon

Metcon (Time)

5 Rounds

200m Slamball Carry 30/20

20 Ball Slams 30/20

20 Wall Balls 20/14

Raze Compete Mandatory Training

Metcon (Calories)

20:00 @ 70%+ Max HR

30 Cal Bike Pacer

+

Steady State Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20, Go When HR Hits 60%:

3 Thrusters (135/95)

25 Dubs

6 TTBs