08/23/2019

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×10)

**5-10lbs heavier than Monday.

Metcon

A: Metcon (AMRAP – Reps)

EMOM for 16 Minutes:

Minute 1:

30 sec Max Effort Barbell Strict Press

Minute 2:

30 sec Max Effort Barbell Lateral Jumps

Minute 3:

30 sec Max Effort Barbell Front Squats

Minute 4:

30 sec Max Effort Barbell Bicep Curls

***For Total Reps

Rx: (45/35)

Rx+: (65/45)

**45: Trainer Bar + 15’s

– Rest 5 Minutes before Part B –

B: Metcon (Weight)

Not For Time:

1 Mile Run or 2000m Row
**Rx+: Wear a vest