04/12/2021

11
Apr

04/12/2021

CrossFit Natomas – CrossFit

Metcon

2021 CF Quarterfinal WOD 3 (Time)

120 Wall Ball Shots (20/14)

120 Calorie Row

Soft Time Cap: 15 Minutes

Absolute Time Cap: 18 Minutes
Substitute for Row:

Assault Bike – 80/60 cals

Run – 1200m

Accessory Work

Metcon (AMRAP – Reps)

60 Banded Tricep Extensions

https://youtu.be/HXia-KuaBu4

60 Banded Pull Aparts

https://youtu.be/okRUV0bdXAU