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**