04/23/2021

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

EMOM for 12 Minutes:

Minute 1: 3-5 Squat Cleans at 65-75% of your 1RM Squat Clean

**Singles.

**Take about 5-10 seconds before initiating the next rep

Minute 2: Rest

Metcon

Metcon (Time)

3 Rounds:

500m Row

25 Air Squats

25 Push Ups
**Push Ups must be done to standard in order to click the Rx button.

– Hands at shoulder width

– Chest and Quads lower at the same time.

– Chest in contact with the floor at the bottom of the push up.

– Keep body rigid as you lower and push up.

– Full Lockout at the top of the Push Up

– “Worm” Push Ups will not count.