09/24/2021

CrossFit Natomas – CrossFit

Metcon

IN HOUSE COMPETITION QUALIFIER #2 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15

Minutes of:

6 Power Cleans

8 Toes to Bar

10 Wall Ball Shots

Rx:

Power Clean – (155/115)

Wall Ball Shots – 30/20

Intermediate:

Power Clean – (135/95)

Straight leg raises

Wall Ball Shots – 20/14

Scaled:

Power Clean – (115/75)

Knee Raise or Sit Ups

Wall Ball Shots – 14/10
If workout was completed Rx, click the Rx+ button.

If Intermediate version of the workout was completed, click the Rx button.

Accessory Work

Metcon (Weight)

50 each side DB Bent Over Row

https://youtu.be/xl1YiqQY2vA

**Partition however you like