06/14/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Front Squat (6×5)

Every 90 seconds for 6 sets.

Add 5lbs from last week or use 65-70% of 1RM Front Squat.

Metcon (Time)

21-15-12-9-6

Toes to Bar

6-9-12-15-21

Overhead Squat (95/65)

Time Cap: 14 Minutes

Goal: Sub 12

Rx+:

75% of your 1RM Power Snatch.

You must complete the workout under the time cap to click the Rx+ button.