06/12/2021

CrossFit Natomas – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a partner or solo:

Rx+

21 kettlebell swings (70/53)

15 chest to bar pull-ups

9 deadlifts (315/245)

Rx

21 kettlebell swings (53/35)

15 pull-ups

9 deadlifts (225/175)

Weight percentages for deadlifts:

60% of 1RM for Rx+ version, 40% of 1 RM for Rx version. Weights other than as prescribed aren’t Rx+/Rx

Progressions for chest to bar and pull-ups:

No bands or ring rows. Use trainer bar attachment and do the same number of reps.