3
Feb
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.