11/13/2019

CrossFit Natomas – CrossFit

Metcon

A: Metcon (3 Rounds for time)

3 Rounds:

12 Toes to Bars

9 Hang Power Snatches

(115/80)

– Rest 5 Minutes –

3 Rounds:

6 Bar Muscle Ups

6 Power Snatches

(135/95)

– Rest 3 Minutes –

30 Burpees OTB for Time

Rx+:

(135/95); (155/105)

Unbroken Toes to Bars

50 Burpees OTB for Time
Scoring:

Round 1: Time for Part A

Round 2: Time for Part B

Round 3: Time for 30/50 Burpees

OR: Metcon (3 Rounds for time)

3 Rounds:

25 Ab-Mat Sit Ups

25 Russian KB Swings (53/35)

– Rest 5 Minutes –

3 Rounds:

10 Dips (Rings or Stationary)

20 KB Snatches (53/35)

– Rest 3 Minutes –

30 Burpees for Time

Rx+: V-Ups; 50 Burpees for Time
Scoring:

Round 1: Time for Part A

Round 2: Time for Part B

Round 3: Time for 30/50 Burpees