04/16/2022

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Warm-up

Stretch together, then:

3 rounds

10 hanging knee raises

10 power snatches with empty barbell

10 overhead squats

10 alternating box step-ups

Team: Metcon (AMRAP – Rounds and Reps)

25′ AMRAP with a partner:

2, 4, 6, 8, 10…forever

Toes to bar

Power snatch + snatch + overhead squat (115/85) – this is performed as a complex. Each complex = 1 rep

Box jumps

Solo: Metcon (AMRAP – Rounds and Reps)

25′ AMRAP solo:

1, 2, 3, 4, 5…forever

Toes to bar

Power snatch + snatch + overhead squat (95/65) – this is performed as a complex. Each complex = 1 rep

Box jumps