03/09/2020

8
Mar

03/09/2020

CrossFit Natomas – CrossFit

Weightlifting

Bench Press (3 second hold) (3×10)

Hold for 3 full seconds at the top (extension) of each rep.
**Use 65-80% of your 1RM Bench.

**Unbroken Sets of 10

**Use the same weight for all 3 sets.

**Be sure to hold the last rep for 3 seconds before racking the bar

Metcon

Metcon (Time)

21 Deadlifts (225/155)

400m Run

15 Deadlift

400m Run

9 Deadlifts

400m Run

Rx+: Wear a vest (20/14)

**15 Minute Time Cap.
**Rx+ MUST FINISH under the time cap.