01/27/2020

CrossFit Natomas – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

5 minutes to stretch on your own

– Then –

3 Rounds

30 Single Unders

10 Air Squats

10 Hollow Rocks

10 Push Ups

T2: Metcon (Time)

Teams of 2:

5K Row

**3 Bench Press buy in for the person

picking up where the other left off.

**Switch whenever the person on the

rower goes over a certain pace:
Row Pace:

Rx: Stay below 2:15/2:30 500m pace

Rx+: Stay below 1:50/2:15 500m pace

**Once off the Bench Press, you should

on the rower within 20 seconds

SOLO: Metcon (Time)

3000m Row

Every 500m: Complete 3 Bench Press

Rx: 155/105

Rx+: 185/125