CrossFit Natomas – CrossFit
Warm-up (No Measure)
**Use small plates or light DB’s:
10 Weighted Arm Circles Forwards
10 Weighted Arm Circles Backwards
10 Weighted Over and Backs
10 Weighted Front Raises
10 Weighted Lateral Raises
10 Bent Over Fly’s
– Then –
10-15 Hand Release Push Ups
**Slow on the way down; Fast on the way up.
EMOM for 8 Minutes:
1 Power Clean
1 Hang Power Clean
**Use 75-85% of your heaviest Power Clean.
Metcon (10 Rounds for weight)
Bench Press (Clean Grip)
200m Row after each attempt
**Add weight each round.
**Input TOTAL weight lifted each round.
For Example : If your 8 Rep attempt was at 100lbs. Then your score for that round is 800lbs.
**You only get one attempt at each set so choose your weight wisely. A failed attempt counts as ZERO for that round.