06/28/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Bench Press (empty bar – slow and controlled) 3 Updowns to seal pose

3 Box Step-Ups (each side)

Weightlifting

Bench Press (5×5)

65-70% of 1RM Bench Press

Every 2.5 Minutes

Metcon

Metcon (2 Rounds for time)

00:00-6:00

12 Squat Clean (165/105)

20 Burpee Box Jump Overs (24/20″)

12 Squat Clean (165/105)

10:00-16:00

8 Squat Clean (185/125)

20 Burpee Box Jump Overs (24’/20″)

8 Squat Clean (185/125)

**Add a second to each rep not completed when entering score