2
Jul
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.