CFNA – Launch

Metcon

Metcon (Time)

12 Burpees

36 DUs

16 Cleans 95/65

12 Burpees

36 DUs

12 Cleans 95/65

12 Burpees

36 DUs

8 Cleans 95/65

Timecap: 15 minutes

Pace yourself, this one is SPICY. Cleans can be Power or Squat.

Core Training

4 x 8 Hollow Body Deadbugs

4 x 12 Back Extensions