06/24/2020

CrossFit Natomas – CrossFit

Metcon

Metcon (Time)

400m Run

30 Pull Ups

30 Overhead Squats (95/65)

–

800m Run

20 Chest to Bar Pull Ups

20 Overhead Squats

–

400m Run

10 Bar Muscle Ups

10 Overhead Squats

Rx+:

Strict Pull Ups

Strict C2B

Ring Muscle Ups

**26 Minute Absolute Cap
Pull Up Modifications:

*40-30-20 Ring Rows

*30-20-10 Bent Over Rows > Increase weight each round

**Jumping Bar Muscle Ups will only be allowed if you have Chest to Bar Pull Ups.