01/08/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 2 Minute Bike

– Then –

3 Rounds:

10 Ring Rows

10 Hollow Rocks

10 Position 1 Muscle Snatch

Weightlifting

Metcon (Weight)

EMOM 10 Minutes:

2 Halting Power Snatch
**Use 65-75% of the weight you intend to use for the main MetCon today.

Metcon

Metcon (Time)

50-40-30-20-10

Ab-Mat Sit Ups

3 Power Snatches

(135/95)

Rx+: 5 Power Snatches

Time Cap: 15 Minutes
**If you cannot complete Rx+ under the Time Cap. Do not click the Rx+ button.