04/05/2021

4
Apr

04/05/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Jumprope, Bike, or Run 400.

10 Squat to Hammies

5 Inchworm to Cobra

10 Iron Crosses – knees bent at 90deg

With Empty Barbell:

10 Good Mornings

10 Alternating Elbow Raises

10 Muscle Cleans from Mid Thigh

10 Hang Power Cleans from Mid Thigh

Metcon

Metcon (Time)

3 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Burpees Over the Barbell

– Rest 2 Minutes –

***Repeat 2 more times

(You will be completing 9 rounds total of the 12-9-6 with a 2 minute rest every 3 rounds)

**First 3 Rounds: (135/105)

**Next 3 Rounds: (115/85)

**Last 3 Rounds: (95/65)
SCORE: Your time will include the rest time.

SCALED/BEGINNERS:

**You can go down to 2 rounds instead of 3.

**Use the same light weight for all the rounds.