CrossFit Nocatee

November 25, 2019

11.25.19

EMOM 12:Odd: 2 Squat CleansEven: 6-10 Pullups 10 Min AMRAP48 Double Unders32 Air Squats16 DB Snatch (50,35)
November 18, 2019

11.19.19

Post WOD: 3 Sets 10 Barbell Curls 15 Face Pulls 20 Banded Tricep Pulldowns Metcon 4 RFT 400M Run 12 Pullups 12 Hang Power Cleans (95,65) […]
November 18, 2019

11.18.19

Every 2:30, 5 Sets 10 Front Squats *30-40-50-60-70% Metcon AMRAP 9 9 Thrusters (75,65) 12 HRPU ADV: (95,65) and HSPU
October 14, 2019

10.15.19

Strength – 6 Sets of 3 Deadlift w/3 Sec hold at the top *Superset- each with 10 Barbell Rows at 1111 Metcon 4 Giant Sets 500M […]