10/16/2021

CrossFit Natomas – CrossFit

Metcon (Time)

With a partner (one person working)

50 dumbbell step-ups with 1 – 50/35# db (24″/20″)

100 pull-ups

150/120 calorie row (5 burpee buy-in to switch)

Solo:

30 dumbbell step-ups with 1 – 40/25# db (24″/20″)

60 pull-ups

90/70 calorie row