CrossFit Natomas – CrossFit

Warm-up (No Measure)

Stretch together (hamstrings, lower back, and calves)


3 rounds

10 Romanian deadlifts with an empty barbell

10 inch-worms to cobra

20 double-unders

Metcon (AMRAP – Reps)

21′ AMRAP with a partner (at separate stations):

Partner A works through

25 deadlifts (255/185)*

75 double-unders**

Partner B accumulates calories on the rower. Switch when Partner A completes a round. Keep a running total of calories.

* This is the Rx weight. Use 50% of your 1RM if the Rx weight isn’t manageable for you. You should be able to do 10 reps touch and go at the weight you use.

** 150 singles.