CFNA – CrossFit

Weightlifting

Split Jerk (Focus on technique/footwork)

3 x 3 @60-65% of 1RM

4 x 2 @70-75%

6 x 1 Heavy @80%+

Scaled: Push Jerk

Metcon

Metcon (3 Rounds for reps)

14 minute EMOM

1st: 16 KB Snatches 44/30 (Rx+ 53/35)

2nd: 12 BJ 24/20

3rd: 8 Burpee Pull-ups (Rx+ CTB)

4th: MAX Rep Wallballs 20/14

5th: Rest

***Repeat for 3 Rounds. Score is Total WB reps.