06/25/2022

CrossFit Natomas – CrossFit

Warm-up (No Measure)

3 rounds

10 kip swings with increasing intensity through each round

10 med ball front squats

10 med ball thrusters

100 meter run

Team: Metcon (Time)

With a partner

3 rounds for time:

10 bar muscle ups

30 calorie row

60 wall ball shots (30/20)

120 double unders
Bar muscle up progressions:

1 chest to bar pull up + 1 ring dip

2 pull ups + 1 ring or matador dip

2 ring rows + 1 matador or bench dip

Solo: Metcon (Time)

3 rounds for time:

5 bar muscle ups

15 calorie row

30 wall ball shots (20/14)

60 double unders
Bar muscle up progressions:

1 chest to bar pull up + 1 ring dip

2 pull ups + 1 ring or matador dip

2 ring rows + 1 matador or bench dip