11/25/2019

Announcements

Thanksgiving Week Schedule:

Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: Open Gym 5:30AM-10:00AM
Thursday: CLOSED All Day
Friday: 9:00AM WOD with Coach Web
Saturday: 9:00AM WOD with Coach Cyle
Sunday: Open Gym 8:00AM-10:00AM

CrossFit Natomas – CrossFit

Weightlifting

A: Back Squat (3×5)

**At 80% of your heaviest 5RM.

B: Back Squat (1×15 )

**At 20-30lbs. lighter than your Part A working weight.

Metcon

Metcon (Time)

400m Run/500m Row

30 Strict Pull Ups

400m Run/500m Row

20 Strict Toes to Bar

400m Run/500m Row

10 Strict Handstand Push Ups