NOVA Fitness – CrossFit
Metcon (No Measure)
3×8
Windmills (8 on each side)
* use a weight on the 2nd and 3th round.
Metcon (No Measure)
5×10
Shoulder Taps
Metcon (Time)
50 Hip Bridges
50 Deadlifts
50 One hand Thursters 25/25
Complete in any order