CFNA – CrossFit
Weightlifting
1PC+2FS+1Jerk (Work to a heavy weight of complex)
No Squat Clean for 1st Rep. Push Jerk or Split Jerk OK.
Metcon
Metcon (Time)
5 Rounds
8 KBS 53/35 (Rx+ 70/53)
8 Hanging Knee Tucks (Rx+ T2B)
5-4-3-2-1
Squat Cleans 135/95 (Rx+ 155/105)
Reps go 8-8-5, 8-8-4, 8-8-3, etc.