29
Oct
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