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.


Metcon (Weight)

EMOM for 8 Minutes:

1 Power Clean

1 Hang Power Clean
**Use 75-85% of your heaviest Power Clean.

Gym Challenge

Metcon (10 Rounds for weight)

For Completion:


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.