03/13/2021

CrossFit Natomas – CrossFit

Metcon (Time)

Complete for time with a partner (25 minute cap):

5 rounds each

3 power cleans + 6 front squats (135/105)

100 calorie row after completing 5 rounds each

4 rounds each

2 power cleans + 4 front squats (155/125)

75 calorie row after completing 4 rounds each

3 rounds each

1 power clean + 2 front squats (185/145)

50 calorie row after completing 3 rounds each

“+” indicates a complex. 10 hollow body rock penalty if you break the complex (drop the barbell). Partner has to do a 10 hollow body rock buy-in before they can start their round.

Solo:

5 rounds

3 power cleans + 6 front squats (115/85)

50 calorie row after completing 5 rounds

4 rounds

2 power cleans + 4 front squats (135/105)

40 calorie row after completing 4 rounds

3 rounds each

1 power clean + 2 front squats (155/125)

50 calorie row after completing 3 rounds

10 hollow body rocks after each round of complex