CrossFit Nutley – CrossFit

Official Programming of CFN.

Warm-up

Dynamic stretching and mobility drills.

Weightlifting

20 minutes for strength

Front Squat (3 x 5)

-20% of 7×1

-10% of 7×3

3/1 – 7×3, 2/9 – 7×1)

Metcon

Try to start each round with as many unbroken reps as possible.

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3

Wall balls 20/14#

Burpees
18 Minute Cap