06/17/2020

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

EMOM for 8 Minutes:

Minute 1: 3 Strict Press

Minute 2: 5 Push Press
Use no more than 75% of your 1RM Strict Press. Use the same weight for both movements.

Metcon

Metcon (Time)

4 Rounds:

500m Row

50 Double Unders

15 Wall Ball Shots (20/14)

Rx+: Unbroken Wall Ball Shots or use a 30/20lb Medball

**20 Minute Time Cap