09/16/2019

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×20)

**45-50% of 1RM

**Rest 4-5 Minutes between sets.

Metcon (Time)

4 Rounds:

12 Overhead Squats

6 Hang Power Snatches

50 Double Unders

200m Run

**15 Minute Time Cap

Rx: (115/80); Complete the WOD under the 15 minute Time Cap

Rx+: Complete the WOD in under 12 Minutes using the Rx weight.
**You may Squat Snatch the first rep for the Overhead Squat.

**80 Singles if you do not have Double Unders.