04/19/2021

18
Apr

04/19/2021

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Back Squats

10 – 8 – 6 – 4 – 6 – 8 – 10

@ 45 – 50% of 1RM

Each set must be completed within a 2.5 minute window. Use the remaining time to rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Double Unders

3 Strict Pull Ups
No Double Unders:

A. 30 Singles

B. 20 Vertical Line Hop Overs

C. 20 Double Hip Taps

No Strict Pull Ups:

A. Bar Rows

**No Ring Rows today

**Elevate feet for added difficulty

***MAKE SURE BARBELLS ARE SECURED if using a racked barbell and not an adjustable pull up bar.

B. Banded Pull Ups are only allowed if only a single skinny band is used.