CFNA – CrossFit

Skill

Turkish Get Up (16×1: 8 Left, 8 Right)

First 8 sets: moderate weight

Last 8 sets: heavy weight

Metcon

The Final Countdown (Time)

50 Goblet Squats 53/35 (Rx+ 70/44)

40 Medball Sit-ups (Rx+ GHD Sit-ups)

30 Pull-ups

20 Calorie Row

10 S2O 135/95 (Rx+ 155/105)

25 Goblet Squats

20 Medball Sit-ups

15 Pull-ups

10 Calorie Row

5 S2O
Medball Sit-up weight: 15/10