15
Apr
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