NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA

Warm up

Skill: ​​​​​​​​
10​​ Minutes​​ Rope​​ Climbs​​ Skill​​ Work

Metcon: ​​​​​​​​​​
4​​ Rounds​​ for​​ Time: ​​​​​​​​​​
2​​ Rope​​ Climbs ​​​​​​​​​​
10​​ Burpees ​​​​​​​​​​
400m​​ Run ​​​​​​​​​​​​​​​​​​​​
*20​​ minute​​ time cap

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