04/05/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Snatch Hi-Pull + Power Snatch + Overhead Squat (8×1)

Every 90 seconds for 8 sets.

Use about 75% of 1RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

1 Muscle Up

2 Power Snatch

3 Overhead Squat

(135/95)
Scaling Option:

A. 2 Strict Pull Ups or Chest to Bar

B. Jumping Ring or Bar Muscle Up

D. 3 Ring Rows with Negatives