12/18/19

18
Dec

12/18/19

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Every 2 Minutes for 8 sets:

2 Squat Cleans

2 Front Squats

**No more than 65% of your

heaviest clean.

Metcon

T2: Metcon (Time)

Partner WOD:

For Time:

100 Power Cleans

Rx: 185/125

Time Cap: 15 Minutes

Rx+ Time Cap: 10 Minutes
If there are an even number of people in class and you choose to go solo, 100 reps.

If there is an odd number of people in class then you can do 50 reps, but ONLY if there is an odd number and partner is not possible.

Solo: Metcon (Time)

SOLO:

100 Power Cleans

Rx: 185/125

Time Cap: 15 Minutes

Rx+ Time Cap: 10 Minutes
If there are an even number of people in class and you choose to go solo, 100 reps.

If there is an odd number of people in class then you can do 50 reps, but ONLY if there is an odd number and partner is not possible.