06/13/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

250/200m Row

10 PVC Pass Throughs

3 Inch Worm

10 Push Up to Downward Dog

– Then –

As a class with an empty bar:

5 Dip and Shrugs

5 Elbows High and Outside

5 Strong Turnovers

5 Back Rack Snatch Grip Push Jerks

Weightlifting

Metcon (Weight)

EMOM 10 minutes:

2 Power Snatch

(Below the knee)
Use 75-85% of 1RM Power Snatch.

Metcon

Metcon (Time)

400m Run

21 Burpee Box Jumps (24″/20″)

21 Ring Dips

–

400m Run

15 Burpee Box Jumps

15 Ring Dips

–

400m Run

9 Burpee Box Jumps

9 Ring Dips

Rx+: Ring Muscle Up into Dips

(the first dip out of your muscle up counts as 1 rep)

18 Minute Time Cap
Scaling:

Stationary Dips (Matadors)

Banded Dips

Bench Dips

Push Ups (Narrow)