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
A: Metcon (Time)
1 mile run with a partner. Total time is both times added together.
B: Metcon (AMRAP – Rounds and Reps)
10 power snatches (75/55)
15 ab-mat sit-ups
20 overhead forward lunge (75/55)
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.