NOVA Strength & Conditioning, NOVA CrossFit, 06.28.2017

NOVA Strength & Conditioning, NOVA CrossFit, 06.28.2017

Enjoy the last day of this mild summer weather before the heat comes back.

Wednesday

Warm up

Mobility

Strength –
Take 20 minutes to establish a 3 Rep Max Clean & Jerk – ok to stay light and work on technique and consistency.

WOD
3 rounds for time:
7 Burpee Box Jump Overs (AHAP)
14 Dumbbell Front Squats (AHAP)
200m Run
*12 minute time cap