CrossFit Natomas – CrossFit

Barbell Conditioning

(3 Rounds for weight)

EMOM for 14 Minutes:

(4 Sets)

Minute 1-4: 10 Unbroken Thrusters **As fast as possible using Light Weight

Minute 5 – Rest/Add Weight

(4 Sets) Minute 6-9: 3 Clusters

**Heavier Weight

Minute 10 – Rest/Add Weight

(4 Sets) Minute 11-14: Squat Clean + Front Squat + Thruster

**Heaviest Weight

Round 1: Thruster Weight

Round 2: Cluster Weight

Round 3: Complex Weight


Metcon (Time)

3 Rounds:

60 Double Unders

20 Chest to Bar Pull Ups

Goal: 10 Minutes or under

Absolute Time Cap: 12 Minutes
**100 Single Unders

**No Chest to Bars:

Kipping Pull Ups

Jumping Pull Ups

Jumping Chest to Bar Pull Ups

**For those using the adjustable bar for Jumping Pull Up/C2B. Bar must be set up to where the bar is at the wrist or mid forearm when both hands are raised overhead.