09/28/2020

CrossFit Natomas – CrossFit

Metcon

Metcon (Time)

50 Burpees

25 Power Snatches (75/55)

150 Double Unders

25 Power Snatches

800m Run

25 Power Snatches

Rx+: Finish under 20 Minutes

**25 Minute Time Cap
**If you cannot link at least 5 reps at a time on Power Snatches, lower the weight.

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