CrossFit Natomas – CrossFit


1A: Metcon (Weight)

EMOM 25 Minutes:

Rounds 1-5:

1 Tempo Back Squat +

1 Back Squat

Rounds 6-25:

1 Back Squat

**Building up in weight.
Athlete CAN choose not to do a lift during one of the minute if they need to rest but they essentially lose out on an attempt.

Athlete will only be allowed to do an attempt within the first 15 seconds of each minute on the single attempts (Round 6-20). If you unrack the bar at :15+ that rep will not count.

Score will be the heaviest single.

If athletes chooses to not go any heavier, lower the weight significantly and do doubles. **Only log in heaviest successful single.

If the athlete has zero interest in maxing out, they can do 3 reps every other minute starting at minute at the 6:00 mark. Log in score in section 2A.

2A: Back Squat (10×3)

Every other minute for 10 sets.

X: Back Squat (1RM)

**This is to update your 1RM Back Squat.


Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes:

8 Pull Ups

5 Push Press (135/105)