CrossFit Nutley – CrossFit

Official Programming of CFN.

Warm-up

Dynamic stretching and movement drills.

Weightlifting

Today’s strength is followed immediately by a metcon.

OTM: Complex – Snatch

1 – Power Snatch 115#/75#

2 – Hang Power Snatch

3 – OHS (Over Head Squat)
10 Minutes

Metcon

This metcon begins at the start of minute 10!

Metcon (Time)

3 Rounds

20 – Dumbbell Hang Power Snatch 50#/35# (Each Arm)

200m Run

20 – Toes to Bar

200m Run
20 Minute Cap