CrossFit Natus Vincere – CrossFit

Metcon (Time)

For Time:

21 – 15 – 9:

Row for Calories

Thrusters (95/65)

15 – 12 – 9:

Row for Calories

Hang Squat Cleans (95/65)

12 – 9 – 6:

Lateral Burpees over Bar

Overhead Squats (95/65)
This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell. If on an Assault Bike, complete 15-10-5.

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