Mayhem Affiliate 09/06/2022

Announcements

EXTREME HEAT ADVISORY!!

Please be cautious when working out during the hottest times of the day. We encourage you to stay hydrated and be aware of the signs of Heat Exhaustion and how to avoid it. We also ask that you take advantage of our morning classes to beat the heat.

Sincerely,
The CrossFit Natomas Staff

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

Burgener Warm-Up

–

Perform 3-5 reps at each movement

-into-

3x High Hang Snatch +

3x Hang Snatch

+

3x Snatch (PVC or Empty Barbell)

Workout

Strength

Snatch + Overhead Squat

1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets

* Complete a set every 1:30 *

Snatch Balance

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10 Minute Time Cap