CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

3 Rounds

50ft Bear Crawl

10 Gorilla Squats

50ft Floor Sweeps

5 IYTs

Strength

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Wall Walks 1 Foot Length/1.5 Foot Lengths

6 Deadlifts 275/195

9 Pull-Ups
To measure for wall walks, men:Place your heel against the wall and mark at your toe. Women, Place your heel against the wall and mark at the toe, then place the heel on the line and mark at about mid-foot.

Raze Compete Mandatory Training

Metcon (Calories)

20 Min @ 70%+ HR

400 Meter Run Pacer

+

Steady State Ski

Metcon (AMRAP – Rounds and Reps)

AMRAP 20, Go When HR Hits 60%:

6 Power Snatch (115/75)

8 BFB

8 C2B Pull-Ups