(215) 291-2968 Tuesday - Dec 11, 2018

WOD 022415: Danny


CROSSFIT NOVEM “Danny” 20 Minute AMRAP 30 Box Jumps (24/20”) 20 Push Press (115/80#) 30 Pullups   NOVEM BARBELL muscle snatch 4 x 3 @ 35-40% Snatch from deficit 6 x 2 Back squat 3 x 3 – HEAVY/max   NOVEM BOOTCAMP For Time 100 Singles or 50 Doubles 40 Sit Ups 30 KB Swings

CROSSFIT NOVEM

“Danny”
20 Minute AMRAP
30 Box Jumps (24/20”)
20 Push Press (115/80#)
30 Pullups

 

NOVEM BARBELL

muscle snatch 4 x 3 @ 35-40%
Snatch from deficit 6 x 2
Back squat 3 x 3 – HEAVY/max

 

NOVEM BOOTCAMP

For Time
100 Singles or 50 Doubles
40 Sit Ups
30 KB Swings
20 Box Jumps
10 25 ft Weighted Rope Pulls + Sprint
20 Push Ups
30 Squats
40 DB Push Press
100 Singles or 50 Doubles

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