08/24/2020

CrossFit Natomas – CrossFit

Weightlifting

Metcon (No Measure)

EMOM for 15 Minutes:

Minute 1:

3 Front Squats

Minute 2:

5 Back Squats

Minute 3:

Rest
**Use anywere between 65-75% of 1RM Front Squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 KB Swings (53/35)

12 Box Jumps (24/20″)

9 Handstand Push Ups
Handstand Push Ups Scale:

– Seated DB Strict Press

– Box HSPU