03/02/2020

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Every 90 seconds for 8 sets:

3 Deadlifts

2 Hang Power Cleans

**Complex must be done unbroken.
**Athletes will have a choice of adding

weight each round or choose one

weight for the entire exercise.

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#