NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.26.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.26.2017, Springfield, VA

Warm up

Hollowbody Rocks EMOM x 14
   *Start with 2 hollow rocks, each minute, add another 2.
   *If you fail to complete a round, perform 4 reps under highest round.
Metcon:
Row​​ 1000m
Then: 21,​​15,​​ 9
Pull-ups
V-ups
   *12 minute timecap
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