02/12/2022

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Stretch Together

Then:

10 empty barbell front squats

10 empty barbell push press

10 empty barbell thrusters

10 empty barbell power snatches

5 Russian kettlebell swings (moderate weight)

Metcon (AMRAP – Reps)

With a partner (24′ AMRAP)

2-4-6-8-10…

Dumbbell thrusters (50s/35s)

Russian kettlebell swings (70/55)

Alternating dumbbell snatches (50/35)

Solo:

2-4-6-8-10…(rest 30″ after each round completed)

Dumbbell thrusters (40s/25s)

Russian kettlebell swings (55/35)

Alternating dumbbell snatches (40/25)