8/30/2021

CrossFit Natomas – CrossFit

Metcon

A: Metcon (6 Rounds for reps)

EMOM 18 Minutes:

Minute 1 –

40 second Max Double Unders

Minute 2 –

5 Sumo Deadlifts w/ resets

NO Touch & Go

@65-70% of 1RM conventional

Minute 3 –

5-10 Strict Pull Ups
Strict Pull Up Scaling Options:

4. Inverted Bar Row (12-15 reps)

https://youtu.be/e4UduSpISZc

Accessory Work

Metcon (AMRAP – Reps)

For Completion:

100 Ab-Mat Sit Ups

100 Banded Pull Aparts

**Partition as needed