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


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


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.