CFNA – CrossFit

Metcon

Metcon (Time)

400m run/row

80 Air Squats (Rx+ 50 Wallballs 20/14)

30 Power Snatch 95/65

200m run/row

30 Burpee Box Jumps 24/20

200m run/row

30 Power Snatch 95/65

80 Air Squats (Rx+ 50 Wallballs 20/14)

400m run/row

Timecap: 30 minutes. The goal is to pace at about 60-65% of full effort. Take steady breaks, and keep moving