06/19/2021

CrossFit Natomas – CrossFit

Metcon (Time)

With a partner for time (30′ cap)

4 rounds:

30/24 calorie row

24 power cleans (115/85)

18 burpees over the rower

12 handstand push-ups

6 bar muscle ups

Rx+: 135/105 PC, strict HSPU, and ring muscle ups

Solo:

4 rounds:

20/16 calorie row

16 power cleans (95/75)

12 burpees over the rower

8 handstand push-ups

4 bar muscle ups

Rx+: 115/85 PC, strict HSPU, and ring muscle ups

Progressions for bar muscle ups:

6 jumping bar muscle ups

6 chest to bar pull-ups + 6 dips

6 pull-ups + 12 dips

12 ring rows + 12 bench dips

Progressions for HSPU:

Push press with same barbell as power cleans

HSPU to a pad with plate (15 for female, 25 for male)