09/11/2021

CrossFit Natomas – CrossFit

Metcon (Time)

Complete for time with a partner:

2001 meter row buy-in

Then,

4 rounds

9 bear complexes (135/95)

11 chest to bar + toes to bar complex

2977 meter row cash-out

1 bear complex is: 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press

Solo:

1000 meter row buy-in

2 rounds

9 bear complexes (135/95)

11 chest to bar + toes to bar complex

1001 meter cash-out

Substitutions: 1 pull-up + 1 knees to air = 1 complex. 2 ring rows + 1 knees to air (do the ring rows first) = 1 complex.