08/28/2019

CrossFit Natomas – CrossFit

Weightlifting

Bench Press (3×10)

**You choose the weight

**Same weight for all 3 sets

**Must be done unbroken

Metcon

Devil of Ramadi (858) (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Ground-to-Overheads (160/100 lb)

38 Wall Ball Shots (20/14 lb, 10/9 ft target)

160 Double-Unders

200 meter Weighted Run (45/25 lb)

Rx: Teams of 2

Split Reps as needed

Rx+: Solo