03/30/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics

Strict Pull-Up (3×10)

10 Reps – Supinated Grip

10 Reps – Clean Overhand Grip

10 Reps – Wide Grip

**Utilize a band if needed. Complete in sets of 2.

Metcon

Metcon (4 Rounds for reps)

4 Rounds x 3:00

500/450m Row

Max Toes to Rings

– Rest 2 Minutes –

Rx+: Damper at 10

Accessory Work

Metcon (Time)

100 Banded Pull Aparts