12/9/19

CrossFit Natomas – CrossFit

Weightlifting

1A: Back Squat (3×5)

**Add 5-10lbs from Friday.

**Alternate sets between Back Squats and DB Rows.

1B.: Dumbbell Rows (3×12 each side)

Metcon

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
**Against a 15 minute running clock, complete “Fran” for time. Then with remaining time establish 1RM Snatch (Part B).

B: Snatch (1RM)

**Use remaining time of 15 minute running clock to establish a 1RM Snatch.