CFNA – CrossFit

Weightlifting

Bench Press (5,5,3,3,1,1)

Beginners: 5×3 at moderate weight

Scaled: 4×8 Push-ups on DB

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 Sit-ups (Rx+ GHD)

15 DB Snatches 45/35

10 DB Goblet Lunges 45/35 (Rx+ SA OH)

1 Rope Climb (Rx+ 2 RC)

10 Calorie Row