10/22/19

CrossFit Natomas – CrossFit

Barbell Conditioning

Metcon (Weight)

EMOM for 10 Minutes:

Minute 1:

10 Unbroken Deadlifts

**Double Overhand, NO Switch Grip

Minute 2:

3 Squat Cleans

**No more than 65% of 1RM Clean

**Same weight for both movements.

Metcon

Metcon (Time)

4 Rounds for time:

20 Pistol Squats

15 Power Cleans

Rx: (95/65)

Rx+: (115/80)

Goal Time: Sub 12

Time Cap: Sub 18 Minutes