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