CrossFit Nottingham – CrossFit
WOD1: Warm-up (No Measure)
In groups, rotate EMOM for 15 mins:
12 Kettlebell swings
12 Air squats
10 Strict knees to chest
30s Tall plank
10 Cals
*Movements are synchro
WOD2: Metcon (Time)
20-16-12-8-4-8-12-16-20 reps of:
400m Run (check in)
Box jumps
Pull ups
Deadlifts @ 60/40
400m Run (check out)
16 min Cap