CrossFit Nottingham – CrossFit Class and Taster
WOD1: Warm-up (No Measure)
In pairs, complete 4 rounds of:
10 Strict press (start at 20 kg, add 10 kg every round)
20 Synchro air squats
30 Plate jumps
40 Plank claps
WOD2: Metcon (AMRAP – Reps)
EMOM for 16 mins, rotate:
20 Wall balls
25 Pull ups
20 Box jumps @24/20″