09/25/2020

CrossFit Natomas – CrossFit

Metcon

A: Metcon (Weight)

EMOM 10 Minutes:

Minute 1:

3 Power or Squat Cleans

– Work up to the weight you will be using in the main MetCon.

Minute 2:

– 45 second window –

12 Bent Over Rows with Plate (45/35)

then Max Reps Air Squats

B: Metcon (Time)

10 Toes to Bar

5-4-3-2-1

Squat Clean + Front Squat

(185/125)
1 Squat Clean immediately into 1 Front Squat = 1 Rep