03/27/2021

CrossFit Natomas – CrossFit

Metcon (AMRAP – Reps)

30 minute AMRAP with a partner:

20 alternating stone to shoulder (90/70)

20 alternating pistols

20 power snatches (135/105)

60/48 calorie row

Solo:

14 minute AMRAP:

10 alternating stone to shoulder (90/70)

10 alternating pistols

10 power snatches (115/85)

30/24 calorie row

Rest 2 minutes, then:

Repeat the 14 minute AMRAP. Start with the 10 alternating stone to should regardless of where you finished in the first 14 minutes.
If your hands are a little raw from 21.3, swap the 60/48 calorie row with an 800 meter run (400 meter for solo). Swap the power snatches with tall box jumps (30″/24″).