CFNA – CrossFit

Weightlifting

Power Clean (6 minutes, 1 rep every 30 seconds @78-80% 1RM)

compare to 9/7/17 and go Heavier

Metcon

Metcon (Time)

30 Box Jumps 24/20 (Rx+ Overs)

30 Squat Cleans 95/65 (Rx+ 115/80)

30 Sit-ups (Rx+ GHDs)

30 Power Snatches 95/65 (115/80)

30 Burpees (Rx+ Over bar)

30 OH Walking Lunge 45/35