CrossFit Natomas – CrossFit

Home WOD

Metcon (Time)

4 Rounds:

400m Run

10 Ground to Overhead
400m Run Scaling Options:

1. 2 mins lateral hops over a line or an object low to the ground.

2. 500m Row

3. 2 minutes on a stationary bike

4.75 Double Unders

5. 120 Singles

Ground to Overhead Options:

1. Barbell: Clean and Jerk or Snatches. Choose a weight to which you can do quick and consistent singles if you cannot link them.

2. 1 DB : Alternating DB Snatches or Clean and Jerks. Change Rep Scheme to 20 reps. 10 Reps each side.

3. 2 DB: Double DB Clean and Jerks or Snatches. Keep reps at 10 if total weight of DB’s are heavy. Do 20 Reps if its light.

4. KB Snatches: 20 Reps total. Does not need to be alternating.

5. Any weighted object that can be picked up from the ground to a full extension overhead SAFELY. For example: a backpack filled with books. Change the rep scheme to 15 Reps if you choose this modification.