11/29/2019

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

Metcon

T2: Team TurDucKen (AMRAP – Rounds and Reps)

Teams of 2

40 Minute AMRAP:

Buy-in: 400m Sled Drag (135/95)

-Then with remaining time-

AMRAP of:

100 Double Unders

50 Wall Ball Shots (20/14)

400m Run

30 Toes to Bar

20 Burpees Over the Bar

10 Clusters (135/95)

5 Muscle Ups

**Split reps as needed including run.

SOLO: Solo TurDucKen (AMRAP – Rounds and Reps)

40 Minute AMRAP:

Buy-in: 600m Sandbag Run

Then with remaining time:

AMRAP of >

50 Double Unders

25 Wall Ball Shots (20/14)

200m Run

15 Toes to Bar

10 Burpees Over the Bar

5 Clusters (135/95)

3 Muscle Ups