4
Sep
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.