08/16/2019

CrossFit Natomas – CrossFit

Weightlifting

1A: Tempo Front Squat (4×3)

**3 second descent

**5 second pause at the bottom

**FAST DRIVE UP!

**65% of 1RM Front Squat

1B: KB overhead carry (4x150ft)

**75′ Down, 75′ Back

**Double Kettlebell

**Choose your weight

Metcon

Metcon (Time)

15 Rounds:

6 Wall Ball Shots (30/20)

3 Thrusters

Rx: 135/95

Rx+: 165/115

**20 Minute Time Cap
**You may cluster the first rep.

**Add one second to the Time Cap for each

rep not completed.

**Aim to use a heavier medball that you

normally use if you cannot do the Rx weight

for the medball.