02/05/2020

5
Feb

02/05/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes to complete PVC Circuit



Then

10 Walking Quad Stretch

6 Deep Walking Lunges

4 Inch Worms

10 Squat to Hammies

10 Hang Power Cleans with Empty Barbell

10 Front Squats

Weightlifting

Metcon (Weight)

Every 90 seconds for 6 sets:

1 Squat Clean + 2 Front Squats

**Add weight each round, building up to your working weight for the MetCon.
**Start at 55-65% of your 1 Rep Squat Clean.

**Rx: Not going over 80% of your 1 Rep Squat Clean.

Metcon

Metcon (Time)

5 Rounds:

Squat Cleans

400m Run
Rx: 3 at 75-80% of your

heaviest Squat Clean

Rx+: 5 Squat Cleans at the same percentage.

**25 Minute Time Cap