03/17/2020

CrossFit Natomas – CrossFit

Metcon

BOX: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Calorie Row

20 Box Jumps (24″/20″)

20 Hang Power Snatch (75/55)

20 Front Squats (75/55)

10 Muscle Ups (Rings or Bar)

No Muscle Ups:

10 C2B Pull Ups and Dips

10 Kipping Pull Ups and Dips

10 Strict Pull Ups and Dips

HOME : Metcon (Time)

3 Rounds:

50 Air Squats

25 Double Unders or Lateral hops

40 Sit Ups

25 Double Unders or Lateral hops

30 Hand Release Push Ups