Announcements
Gym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park.
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CFNA Holiday Party ? Saturday, Dec 9!
CFNA – CrossFit
Weightlifting
Back Squat (6×3 @80% of 1RM)
Metcon
Metcon (Time)
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30 DB Snatches 45/35
30 Box Jumps 24/20
30/21 Calorie Row
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20 DB Snatches
20 Box Jumps
20/14 Calorie Row
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10 DB Snatches
10 Box Jumps
10/7 Calorie Row
***Rx+ 20ft HS Walk at the Start of each round