12/6/19

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×5)

Add 5-10lbs from Monday or the last set of 3×5.

Metcon

P1: Metcon (Time)

With a Running Clock

From 00:00-10:00

For Time:

21-15-9

Deadlift

20 Ft Handstand Walk

Rx: 155/105

Rx+: 225/155

Time Cap: 10 Minutes

If a section is completed before 10 minutes, rest for the remaining time. Begin Part 2 at 10:00 on the clock.

Metcon

P2: Metcon (Time)

**Starting at 10:00 on the Clock

For Time:

21-15-9

DB Box Step Up

DB Push Press

Rx: 35/20

Rx+: 50/35

Time Cap: 10 Minutes