03/07/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

:40 single-unders

10 medicine-ball deadlifts

10 medicine-ball squats

2 sets:

:40 double-unders

10 medicine-ball squat cleans

SQUAT CLEAN REVIEW

10 Tall High Pulls

8 Muscle Cleans from Position 2 into a Front Squat

6 Hang Squat Cleans

4 Squat Cleans Position 3

Weightlifting

Metcon (Weight)

EMOM 12 Minutes:

1 Squat Clean

**Build up in weight or use 65% of 1RM

Metcon

Metcon (4 Rounds for time)

4 x 400m Run

Rest 1:30