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CFNA – Launch

Weightlifting

Front Squat (4,4,3,3,2,2,1,1,1)

Metcon

Metcon (Time)

10-1

Medball Sit-ups 15/10 (scaled: standard sit-ups)

KB Swings 44/30

Then

3 Rounds:

12 Mountain Climbers

8 Goblet Squats 44/30

4 Burpee Pull-up (scaled: burpees)

***Choose a KB weight that you can go unbroken for every set.