NOVA Crossfit

NOVA CrossFit WOD 2.9.15

Mobility

Warm up:
– kipping practice or muscle up practice if you have your pull up

Strength:
– 5reps by 3sets of Snatch at working weight. NO BAR DROPPING hands stay on bar for all 5 reps.

WOD:
8 min AMRAP
– 5 back squats 155/115 (NO USE OF RACKS)
– 25 Double unders

rest 2 min then

8 min AMRAP
– 5 front squats 155/115 (NO USE OF RACKS)
– 10 lateral jump over bar burpees