NOVA Fitness – CrossFit
Metcon (No Measure)
Core Work:
5 Rounds Every 90″
10 Hollow Rocks
10 V-Ups (Tuck Ups)
10″ Hollow Hold (Tuck Hold)
Metcon (AMRAP – Rounds and Reps)
AMRAP 18′
15 Box jumps or jumps over anything
15 Deadlifts
*as heavy as you can do at least 3-4 rounds unbroken