Monday

11th August 2019

CrossFit Nottingham – CrossFit

WOD1: Warm-up (No Measure)

13 mins to work through rounds:

15 Air Squats

7 Pulls

10 Burpees

10 Rower Pikes / Hollow Rocks

15 Hang Power Cleans @ 20/15

WOD2: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

5 Hang Squat Cleans

@ 75/45 – 90/65

12/9 – 15/12 Pull Ups

*Sets must be unbroken. Penalty for breaking is a 200m run and completion of broken set.

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