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.