12/18/2020

18
Dec

12/18/2020

CrossFit Natomas – CrossFit

Weightlifting

Halt Sumo Deadlifts (5×5)

Deadlift just below the kneecap or above. Pause for 2 seconds, then complete the extension.
Every 3 Minutes

**Use 65% of Conventional Deadlift

Metcon

Metcon (Time)

5 Rounds:

30 Double Unders

12 2-fer-1 Wall Ball Shots (20/14)

Rx+: 50 Double Unders

**12 Minute Time Cap
**50 Single Unders if you do not have Double Unders.

2-fer-1 Demo:

https://youtu.be/DQwrl7ZajTg

2-fer-1 Demo and Scale Option:

https://youtu.be/WUHsut8Cd-g