10/20/2020

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

EMOM 12 Minutes:

Minute 1: 3 Halt Power Snatch

Minute 2: 4-6 Overhead Squats
You choose your weight. Same weight for both movements.

Metcon

Matilda (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 Muscle Ups

6 Front Squats (135/105)

9 Bar Facing Burpees
Muscle Up Scaling Options:

– Jumping Muscle Ups

– 3 Strict Pull Ups + 3 Dips

– 6 Fall Grip Ring Rows