CFNA – CrossFit


Hang Power Snatch (work to a heavy single)

This is the Rx option. Focus on technique before adding weight.

1 Hang Power Snatch + 1 OHS + 1 Squat Snatch (work to a heavy weight of the complex)

This is the Rx+ option. You can drop barbell between OHS and Squat Snatch.


Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

8 Burpees

16 Wallballs 20/14

8 Power Snatches 115/85 (Rx+ 135/95)

16 Sit-ups (Rx+ GHD)