NOVA Fitness – CrossFit
Metcon (No Measure)
3×8
Windmills (8 on each side)
* use a weight on the 2nd and 3th round.
P.O.P.: Really focus on your shoulder rotation
Metcon (AMRAP – Rounds and Reps)
AMRAP 12′
12 One hand OHS (6-6)
24 One hand Deadlift (12-12) *
*Hold the weight on a side