Announcements

> CFNA Holiday Party ? THIS Saturday at 7pm!
> BYOF Week kicks off this Saturday and runs through Dec 15

CFNA – CrossFit

Weightlifting

Split Jerk (Work to a heavy single, from the rack)

Metcon

Metcon (Time)

4 Rounds:

15 Deadlifts 115/85 (Rx+ 155/105)

12 Push-ups on DB (Rx+ Burpees)

9 Calorie Row

6 Push Jerks 115/85 (Rx+ 155/105)