02/03/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes to stretch solo

– Then –

2 Rounds:

10 Ring rows

10 Thrusters with empty barbell

10 Hang Muscle Snatches with

empty barbell from Position 2

Weightlifting

Metcon (No Measure)

4 Sets (Alternating between the 3 movements)

1A. 10 DB Strict Press

**DB in each hand

1B. 12-15 Unbroken DB Rows each side

1C. 5-10 Strict Pull Ups
**Choose your weight.

Rx+: Putting your DB’s back in its proper place with the numbers facing up.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 Power Snatches (75/55)

20 Wall Ball Shots (20/14)

30 Double Unders

Rx+: Complete each set of movements

unbroken or you must complete

3 Burpees before continuing where you left off.