12/11/2021

Announcements

NO OPEN GYM THIS SATURDAY 12/11/2021

Come and join us in supporting Coach Luz and Lauren Young as they compete at The Golden Bear Games!

The competition will be from about 8:30AM-4:30PM. We will have a tent set up for members to hang out. Bring your own folding chairs.

Address: CrossFit 916
9163 Union Park Way
Elk Grove, Ca
95624

CrossFit Natomas – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

3 rounds:

5 tempo ring rows @2121 (2″ ascent, 1″ rest at the top, 2″ descent, 1″ rest in the bottom)

10 box jumps (step down)

5 burpees

Pick up the pace through each of the three rounds

Metcon (Time)

MAXTON

BENCHMARK

RX

13 Rounds For Time:

8 Strict Pull-ups

26 Box Step-ups (24/20#)

21 Burpees

Wear a vest if available