10/29/19

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Every 2 Minutes for 8 sets (16 mins):

A. 10 Unbroken Thrusters (95/65)

B. 30 Seconds Max Effort Double Unders
**You can go heavier than (95/65) with the exception that you can still complete each set of thrusters unbroken AND get permission from the Coach!!

**Log in weight used for thrusters.

**Record in notes section total number of Double Unders completed.

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run

25 Pull-Ups

Rx+: Chest To Bar
Goal Time: Sub 12 Minutes

Time Cap: 15 Minutes