NOVA Fitness – CrossFit
Metcon (Weight)
5×3 AHAP
1 Rep of Complex =
(2 Squat Clean + 2 Front Squat + 1 Jerk)
Metcon (Time)
30 Squat Snatch for Time 115/75lbs
*every break is 7 burpees
a break is 5 sec between reps or more.
5×3 AHAP
1 Rep of Complex =
(2 Squat Clean + 2 Front Squat + 1 Jerk)
30 Squat Snatch for Time 115/75lbs
*every break is 7 burpees
a break is 5 sec between reps or more.