CFNA – CrossFit

Metcon

Redline (Time)

12 Burpees

36 DUs

12 Cleans 155/105

12 Burpees

36 DUs

8 Cleans 185/125

12 Burpees

36 DUs

4 Cleans 205/145

Timecap: 15 minutes
Pace yourself, this one is SPICY. Cleans can be Power or Squat.

Core Training

8 x 8 Hollow Body Deadbugs

4 x 12 Back Extensions

Extra Credit: 50 Push-ups