CFNA – CrossFit

Weightlifting

Clean and Jerk (6 minute EMOM, then 6 minutes for heavy single )

With a running clock,

EMOM

0:00-3:00

3 Clean & Jerks @65%1RM

EMOM

3:00-6:00

2 Clean & Jerks @75%1RM

Then from

6:00-12:00

Establish a heavy single (Power Clean & Push Jerk)

Metcon

Metcon (Time)

60 KBS 53/35

50 Push-ups

40 Goblet Squats 53/35

30 Pull-ups

20 Hang Power Cleans 135/95

10 Burpee Bar touch (Rx+ 10 Bar MUs)