CrossFit Natomas – CrossFit


Spanky (AMRAP – Reps)

15 Minute AMRAP:

2 Muscle Ups

4 Alternating DB Snatches

6 OH DB Lunges


**Add 2 Muscle Ups every 2 Rounds.

Accessory Work

3 Position Front Delt Raise (Time)


– Use a light to medium weight plate.

Set Up:

– Grip the plate with hands on opposite sides like a steering wheel.


– Complete the first 30 reps raising the plate from the thighs to eye level with straight arms.

– Immediately into 30 reps moving the plate from eye level to overhead with straight arms.

– Finish with 30 reps moving the plate to full range of motion: From the thighs to overhead with straight arms.
**As the deltoids fatigue, you may be tempted to use the biceps to complete the movement.

Record how long it takes you to complete the 90 reps. Log into the notes section what weight you used.