CrossFit Natomas – CrossFit
Warm-up (No Measure)
2 Minutes to complete PVC Circuit
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
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.
Rx: 3 at 75-80% of your
heaviest Squat Clean
Rx+: 5 Squat Cleans at the same percentage.
**25 Minute Time Cap