03/06/2020

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Every 3 Minutes for 8 sets:

**Alternating between movements every 3 minutes:

Minute 1: 5 Back Squats

Minute 3: 3 Front Squats

**Use 75% of 1RM Front Squat

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Stone to Shoulder (90/70)

1-2-3-4-5-6-7-8-9-10

Shoulder to Overhead (115/80)

**12 Minute Time Cap