03/07/2020

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Stretch together

Cindy

5 pull ups (or progressions)

10 push ups

15 air squats

Barbell warm-ups

3 position muscle snatch

3 position power snatch

Metcon (AMRAP – Reps)

With a partner

Partner A does Annie – 8 minute cap

50-40-30-20-10

Sit ups

Double unders

Partner B does Isabel – 8 minute cap

30 snatches (135/95)

Switch at 8 minute mark. Then, partner A does Isabel and partner B does Annie.

At the 16 minute mark, both partners will work through Fat Ass Fran.

21-15-9

Thrusters (135/95)

Chest to bar pull ups