1/16/2021

CrossFit Natomas – CrossFit

Metcon (AMRAP – Reps)

With a partner (one person working at a time) – 10 minute AMRAP of:

9 dumbbell deadlift + dumbbell cluster (45s/30s)

15 toes to bar

21 alternating dumbbell snatches (45/30)

From 10:00 to 13:00 – accumulate as many double unders as possible.

Then, from 13:00 to 20:00 (7′ AMRAP) of:

21 alternating dumbbell snatches (45/30)

15 toes to bar

9 dumbbell deadlift + dumbbell cluster (45s/30s)

Score is total reps (45 per completed round plus total number of double unders)

Solo – 10 minute AMRAP of:

5 dumbbell deadlift + dumbbell cluster (40s/25s)

7 toes to bar

9 alternating dumbbell snatches (40/25)

From 10:00 to 13:00 – accumulate as many double unders as possible. Work one minute/rest one minute/work one minute.

Then, from 13:00 to 20:00 (7′ AMRAP) of:

9 alternating dumbbell snatches (40/25)

7 toes to bar

5 dumbbell deadlift + dumbbell cluster (40s/25s)

Score is total reps (21 per completed round plus total number of double unders)