(215) 291-2968 Sunday - Sep 23, 2018

WOD 021718: The more the merrier!


CROSSFIT NOVEM Teams of 4 For Time 100 Cal Row and 100 Front Squats (135/95) 80 Cal Bike and 80 Strict Pullups 60 Burpees and 60 Power Cleans 40 Cal Bike and 40 Cal Row Each Team Has Access to 1 Bar, 1 Bike, 1 Rower Two People work two people rest Example: Person 1

CROSSFIT NOVEM

Teams of 4
For Time
100 Cal Row and 100 Front Squats (135/95)
80 Cal Bike and 80 Strict Pullups
60 Burpees and 60 Power Cleans
40 Cal Bike and 40 Cal Row

Each Team Has Access to 1 Bar, 1 Bike, 1 Rower

Two People work two people rest
Example: Person 1 on Row Person 2 Rest
Person 3 Front Squats Person 4 Rest
Can Switch anytime. MUST DO BOTH Exercises
before moving on to next couplet

25 Minute Cap

NOVEM BOOTCAMP

4 min amraps Partner AMRAPS D – pull ups
A – DB Snatches
E- KB SDLHP
B- Partner Plank kb/db drag
E- Wall ball partner sit ups
C – Tire flips – (P- Kb Deadlift or Swings)
G – Overhead Walking Lungers
1 min rest between amraps

NOVEM BARBELL CLUB

Clean
build up to a heavy single 1+1
(2) 1+1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – of the days best

Snatch
Build up to a heavy single
(2) 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – of the days best

Back Squat
(5) 2 x @ 80%

Extra Credit – This is the stuff that makes you AWESOME – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x weighted Sit Up
MAX x Reverse Crunch – Use A Bench/GHD/Post On Rig – Video

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