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.