25
Sep
09/25/2019
CrossFit Natomas – CrossFit
Metcon
T2: Metcon (Time)
5 Rounds:
50 Double Unders
20 Wall Ball Shots
10 Power Snatches
Rx: (20/14)MB; (115/80)
Rx+: (30/20) MB; (135/95)
– immediately into –
5 Rounds:
10 Clean and Jerks
20 Pull Ups
50 Double Unders
Rx: (135/95)
Rx+: (155/105); Chest 2 Bar
**Split Reps as needed
SOLO: Metcon (Time)
5 Rounds:
25 Double Unders
10 Wall Ball Shots
5 Power Snatches
Rx: (20/14)MB; (115/80)
Rx+: (30/20) MB; (135/95)
– immediately into –
5 Rounds:
5 Clean and Jerks
10 Pull Ups
25 Double Unders
Rx: (135/95)
Rx+: (155/105); Chest 2 Bar
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