05/30/2020

CrossFit Natomas – CrossFit

Metcon (Time)

30 back squats (135/95 barbell, 50/35 dumbbells, 55/35 kettlebells)

30 kettlebell swings, dumbbell swings, bumper swings (hold like a steering wheel at 3 and 9)

30 squat cleans (same weight as for the back squats)

30 weighted sit-ups (bumper plate, med ball, kettlebell, dumbbell, puppy, small child…just add load)

30 box jump overs (24″/20″) or jump tucks

***5 burpees every minute starting at 1:00. In other words, you don’t start the workout with 5 burpees at 0:00.