CrossFit Nottingham – CrossFit
WOD1: Warm-up (No Measure)
For 12 mins, complete rounds of:
5 Clean & Jerks (increment load)
5 Pull ups
5 KB swings
5 Goblet squats
5 Cals
WOD2: Metcon (AMRAP – Rounds and Reps)
3 x 6 min AMRAPs:
3 Clean & Jerks @70/50 80/57.5
10 Wall balls
– Rest 1 min –
6 Deadlifts
12 Box jumps @ 24/20″
– Rest 1 min –
7 Front squats
7 Chest to bar