10/30/19

CrossFit Natomas – CrossFit

Weightlifting

Metcon (3 Rounds for reps)

3 Sets:

1A: Max Reps Unbroken Bench Press (75/45)

1B: Max Effort 500m Row

** Rest about 2-3 Minutes between sets
put row times in the notes

Metcon

Metcon (AMRAP – Reps)

AMRAP: 20 Minutes

10 Burpees over the bar

50 Deadlift

10 Burpees over the bar

50 Air Squats

10 Burpees over the bar

50 KB Swings

Rx: 95/65 35/25

Rx+: 135/95 53/35

Goal Rounds: 3-5 Rounds