03/10/2021

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

EMOM 10 Minutes:

1 Hang Power Snatch

+

1 Power Snatch

+

1 Overhead Squat

***Use a manageable weight for all rounds. Do not add weight once the clock has started.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

5/3 Strict Handstand Push Ups

8 Deadlifts (115/85)

12 Plank Burpees
Plank Burpee Demo:

https://youtu.be/c96DCcaDqxU