21
Oct
10/21/19
CrossFit Natomas – CrossFit
Weightlifting
Metcon (2 Rounds for reps)
EMOM 10 Minutes:
Minute 1:
30 seconds Max Effort Ring Rows
Minute 2:
30 seconds Max Effort Strict/Shoulder Press (75/45)
Scoring:
Round 1 = Total Ring Rows
Round 2 = Total Strict/Shoulder Press
Metcon
Metcon (AMRAP – Reps)
AMRAP 20 Minutes
6 Bar Muscle Ups
30ft HS Walk
400m Run
Rx+: Unbroken HS Walk
**Goal Rounds: 4-6
**Score is total number of reps completed.
Run = 4 reps
30ft HSWalk = 30 reps