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