09/03/2019

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×15)

45-50% of 1RM Back Squat

Metcon

Metcon (Time)

3 Rounds:

500m Row

15 Handstand Push Ups

400m Run

-Then-

150 Double Under Cash Out

**30 Minute Time Cap
Plate & Ab Mat Set-Up:

Men: with 25# Plates

Women: with 15# Plates