09/04/2019

CrossFit Natomas – CrossFit

Metcon

Napalm (CFNE) (Time)

2 Rounds:

10 Bar Muscle Ups

20 Bar Facing Burpees

30 Deadlifts (225/155)

40 Wall Ball Shots

Rx: 20/14

Rx+: 30/20
**20 Minute Time Cap

**Scale appropriately to where you can finish under the cap.

Scaling Options:

A. Bar Muscle Up

– 10 Jumping Bar Muscle Ups

– 20 Chest to Bar Pull Ups

– 20 Kipping Pull Ups

– 15 Strict Pull Ups

– 30 Ring Rows

B. Deadlift Weight

– (185/125)

– (155/105)

– (135/95)

Cool Down

Before You Can Escape (Time)

2 minute Bike or Row

-Then-

30 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

Supine Knee to Chest

-Then-

Banded Shoulder Stretches
**Rx+: Spend a minimum of 10 minutes to complete Cool Down Program.