NOVA Fitness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 min
50 Double Unders
40 Sit Ups
30 Thrusters 95/65lbs
Metcon (Weight)
4×3 AHAP
1 Rep of Complex =
(2 Power Snatch + 2 O/H Squat)
score is heaviest weight
AMRAP 9 min
50 Double Unders
40 Sit Ups
30 Thrusters 95/65lbs
4×3 AHAP
1 Rep of Complex =
(2 Power Snatch + 2 O/H Squat)
score is heaviest weight