CrossFit Nottingham – CrossFit
WOD1: Warm-up (No Measure)
In pairs, 15 mins to complete rounds of:
10 Seated single arm KB press (each arm)
10 Around the worlds @ 15/10
10 Plate front raises
10 Tempo Ring Rows*
*Build to muscle ups where appropriate.
WOD2: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 Plate GTOH @ 15/10 – 25/20
9 Plate Jump Burpees
6 HSPUs / Press Ups
3 Ring Muscle Up / 5 Pulls