CrossFit Natomas – CrossFit
Tempo Bench Press (3×5)
***3 second pause at the bottom while staying engaged.
***3 second pause at the top.
***Complete the full 3 second pause at the top on your final rep before racking the bar.
***Use anywhere between 60-70% of your 1RM Bench.
A: Metcon (Time)
Reverse Single Unders
Ab-Mat Sit Ups
Reverse Double Unders
**10 Minute Time Cap
**At 15:00 minutes on the clock. Begin Part B.
B: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
**5 Minute Time Cap.
**If you cannot use the Rx weight. Use 55-65% of your heaviest Snatch.