CFNA – Launch

Metcon

?Christmas in July? (Time)

1- Push Jerk 135/95

2- Front Squats 135/95

3- Power Cleans 135/95

4- Burpees over Bar

5- Deadlifts 135/95

6- Pull-ups

7- Box Jumps 24/20

8- Sit-ups

9- KBS 53/35

10- DUs

11- Push-ups

12- Calorie Row
Go through the movements like “The 12 Days of Christmas” song: 1, 2-1, 3-2-1, 4-3-2-1, etc.

LAUNCH weights 95/65

Ring Rows = Pull-ups

KBS 44/30