NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.23.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.23.2017, Springfield, VA

Warm up

Strength:
High Bar Back Squat 3×4
   *2 second pause in bottom
   *75-85% of 1 Rep Max
Metcon: AMRAP x 10
4/4 Kettlebell Snatches (from hip, not floor) 53/35
6 Front Squats 135/95 (from floor)
40 Double Unders/80 Singles
   *scaling: front squats should be approximately 50-65% of 1RM front squat.
https://youtu.be/6l2Iu26oWW8
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