08/29/2020

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Stretch together (quads, hamstrings, calves, and shoulders)

Then, 3 rounds with an empty barbell:

10 hang power snatches

10 front rack forward lunges

20 double-unders

A: Metcon (Time)

1 mile run with a partner. Total time is both times added together.

B: Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

10 power snatches (75/55)

15 ab-mat sit-ups

20 overhead forward lunge (75/55)

25 double-unders
Switch partners as desired but…you have to buy out of a round if you can’t or don’t want to finish a round. Buy out is 5 burpees to a 6″ target.