01/17/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes to stretch on your own

– Then –

3 Rounds

30 Single Unders

10 Air Squats

10 Hollow Rocks

Metcon

Metcon (3 Rounds for time)

3 Rounds for time:

200m Run

15 Toes through Rings

**8 Minute Time Cap

– Rest 5 Minutes –

For Time:

30 Strict Press

Rx: (75/45)

Rx+: (95/65)

**5 Minute Time Cap

– Rest 5 Minutes –

For Time:

21-15-9

Box Jump Overs (24″/20″)

Deadlifts

**8 Minute Time Cap

Rx: (155/105)

Rx+: (185/125)
**Athletes who chooses to do Rx+:

Do not click the “Rx+” button if you

cannot complete the given workout

under the time cap.

You may write in the notes that “An attempt was made at Rx+”.