11/05/2019

CrossFit Natomas – CrossFit

Metcon

A: Metcon (Weight)

EMOM for 10 Minutes:

Minute 1: 5-8 Toes to Bar

Minute 2: 5 Front Squats

Rx: (135/95)

Rx+: (155/105)

**Barbell must come from the floor.
**Record weight used for the Front Squats.

**Log in total reps of T2B completed in the notes section.

**Aim for 10-12 Reps for scaled T2B’s.

B: Metcon (Time)

3 Rounds:

100 Double Unders

30 Box Step Overs (24″/20″)

20 Handstand Push Ups

Rx+: 150 Double Unders; Strict HSPU’s
**Both feet must make contact at the top of the box.

**You do not need to show full extension at the top of the Box Step Overs.

NO Handstand Push-Ups:

20 Push Press (95/65)

or

20 Strict Press (75/45)