03/11/2020

10
Mar

03/11/2020

CrossFit Natomas – CrossFit

Metcon

T2: Metcon (Time)

Buy-in:

400m Sled Drag (135/90)

**Go together but only one person pulling at a time.

– Then –

2 Rounds:

50 Overhead Squats with empty bar (45/35)

50 Hand Release Push Ups

– Immediately into –

3 Rounds:

Row 600m

20 Burpees Over Partner

40 KB Snatches

(Does not have to be alternating)

50 Med Ball Ab-Mat Sit Ups Throws to Partner (20/14)

Cash Out:

400m Sled Drag

**Go together but only one person pulling at a time.

**40 Minute Time Cap**

SOLO: Metcon (Time)

Buy-in:

200m Sled Drag (135/90)

200m Run

– Then –

2 Rounds:

30 OHS with empty Barbell (45/35)

30 Hand Release Push Ups

– Immediately into –

3 Rounds:

300m Row

10 Burpees Over the Bar (loaded and off the ground)

20 KB Snatches (53/35)

25 Med Ball Sit Ups Throws (Against the wall)

Cash Out:

200m Sled Drag (135/90)

200m Run

**Time Cap: 35 minutes**