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