11/22/2019

CrossFit Natomas – CrossFit

Weightlifting

Sumo Deadlift (8×3)

**3 Reps EMOM for 8 Minutes

**Do not exceed 75% of 1RM

Conventional Deadlift.

Metcon

Metcon (Time)

For Completion (Max 20 Minutes):

500m Elevated Row

21 Bench Press (135/95)

500m Elevated Row

15 Bench Press (155/105)

500m Elevated Row

9 Bench Press (185/125)

Rx+:

800m Row

21 (155/105)

15 (185/125)

9 (225/155)
**Scale down as needed on the weights but aim to add weight each round.

**Raise back end of rower with (2x45lb./1x45lb).