CrossFit Natomas – CrossFit
Warm-up (No Measure)
5 Minutes to stretch solo
– Then –
10 Ring Rows
10 Front Squats with empty barbell
10 Strict Press with empty barbell
A: Hang Power Clean (1RM)
15 Minutes to find today’s heaviest.
B: Metcon (Weight)
**This is an alternative option for those who do not want to go heavy.
Every 90 seconds for 10 sets:
2 Hang Power Cleans
**Choose a manageable weight. Practice position, footwork, timing, keeping the bar close and getting the elbows up in the receiving position.
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
6 Hang Clusters
Rx+: Unbroken on Barbell movements. **No breaks between the Deadlifts and Hang Clusters. Your last deadlift should transition straight into your first Hang Cluster Rep.