NOVA Fitness – CrossFit
Metcon (Weight)
Every 2 min on the min 5 Back Squats
Male Weights: 95, 115, 135, 155, 185, 205, 225, 245, 275, 295, 315, 325lbs
Female Weights: 85, 95, 105, 115, 135, 145, 165, 175, 185, 195, 215, 235 lbs
*rest 5 min then,
6 min max box step ups 24/20in