6
Mar
03/06/2021
CrossFit Natomas – CrossFit
Metcon (AMRAP – Rounds and Reps)
24′ AMRAP with a partner:
3 ring muscle ups or 5 bar muscle ups
10 toes to rings
15 wall ball shots (30/20)
20 alternating dumbbell snatches (50/35)
40 double unders
Solo:
2 ring muscle ups or 4 bar muscle ups
8 toes to rings
12 wall ball shots (20/14)
16 alternating dumbbell snatches (40/25)
32 double unders
Substitutions:
6 chest to bar
8 pull ups
12 ring rows. Take a step forward if ring rows are too easy or place your feet on a bench or box.
DO NOT TEAR!!! Go to strict movements or ring rows if you start to feel like you are going to tear. The Opens start this week and we want our hands well conditioned, not mangled.