07/21/2020

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Every 90 seconds for 6 Sets:

3 Tempo Power Clean

**Sets must be done unbroken.

**Using a light weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

1 Mile Run

– Then with remaining time:

1 Deadlift

1 Hang Power Clean

1 Jerk

(135/105)
1 DL + 1 HPC + 1 JRK = 1 Round

**If your mile run is over 10 minutes, complete 3/4 Mile.