01/07/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10 Front Rack Stretches

– Then –

3 Rounds w/ Barbell

5 Good Mornings

5 Shoulder Shrugs

5 Hang Muscle Clean

5 Front Squats

Weightlifting

Metcon (Weight)

Every 90 seconds for 8 sets:

3 Clean Shrugs

– Then –

1 Power Clean

1 Hang Power Clean

Rx: (135/95)
**Hold the top of the extension of shrug for 2 seconds.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

25 Double Unders

5 Front Squat (155/105)

3 Muscle Ups

**Bar or Rings

Rx+: (185/125)
**Barbell comes from the ground.