08/19/2020

CrossFit Natomas – CrossFit

A: Metcon (Weight)

EMOM (4 Rounds):

Minute 1: Max DB Bench Presses

Minute 2: Rest

Minute 3: Max MB Bear Hug Squats

Minute 4: Rest

**Men: Pair 35-45 DB’s

30lb Med Ball

**Women: Pair 20-30 DB’s

20lb Med Ball
**10 Minutes to Sanitize and Transition

B: Metcon (AMRAP – Reps)

Every 2 Minutes for 8 Sets:

20 Flutter Kicks

10 Hollow Rocks

10 Sit Ups