06/27/2020

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Stretch together, then:

3 rounds

10 empty barbell squats

10 pushups

20 double unders

Metcon (Time)

With a partner (one person working at a time), complete:

50 sandbag back squats (70/45)

100 double unders

50 ring dips

100 double unders

50 hang power snatches (75/55)

100 double unders

50 sandbag devil’s press

100 double unders

Solo (partition how you want but must stay in order):

30 sandbag back squats (70/45)

100 double unders

30 ring dips

100 double unders

30 hang power snatches (75/55)

100 double unders

30 sandbag devil’s press

100 double unders
“But what if I’m still in quarantine?”

I got you fam!

Substitute the sandbag with two dumbbells (35/20 if you have them). Decrease the rep scheme to 60% if you have 50/35# dumbbells.