07/03/2020

CrossFit Natomas – CrossFit

Metcon

Metcon (3 Rounds for weight)

75 Double Unders

25 Ring Rows

21 Squat Cleans – Position 1

115/85 or 60-65% of 1RM

75 Double Unders

25 Ring Rows

15 Squat Cleans – Position 2

135/105 or 65-75% of 1RM

75 Double Unders

25 Ring Rows

9 Squat Cleans – Position 3

185/145 or 75-85% of 1RM
This workout is not for time but you will have 30 minutes to complete the work. This is a good opportunity to work on your 3 Position Squat Clean without rushing.

Conditioning

1000m Row (Time)

Max Effort 1000m Row
This is additional work if you finish the Barbell Work with plenty of time left in class.