CFNA – CrossFit
Skill
DU practice – 8 minutes
Scaled: 15-20 double taps, get that jump right! Then add the jump rope.
Rx: 15-20 DUs, EMOM
Rx+: Unbroken Challenge 20-30-40-50 within the 8 min, take as much break as needed
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute amrap
20 Power Cleans 135/95
20 Box Dips (Rx+ Ring Dips)
40 Box Jumps 24/20
40 Hanging Knee Tucks (Rx T2B)
60 Air Squats
60 Mtn Climbers (L&R= 1 rep)
80 KBS 53/35
80 DUs
Rx Partner Wod(switch whenever)
Rx+ Solo, why you so Cray Cray? Its Saturday