NOVA Fitness – CrossFitView Public WhiteboardBack Squat (5,5,5,5,5)Increase weight each set, record last setMetcon (Time)For time: Cash in: 100 DU’s then, 3 rounds: 10 Hang Power Cleans (135/95) 10 Over the bar Burpees Cash out: 100...
NOVA Fitness – CrossFitView Public WhiteboardMetcon (Weight)4×10 Floor PressMetcon (Weight)4×10 Bicep Curls (barbell)Metcon (No Measure)4×10 Flyes PlatesMetcon (No Measure)4×10 Ring Rows (hardest as posible)
NOVA Fitness – CrossFitView Public WhiteboardDeadlift (5×5)Metcon (Time)4 Rounds 10 Push Jerks 2′ Accumulated Front Plank**you have to time it by yourself, yo can break the 2 minutes any way you want. Yes 2′ each round