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

WOD 031116: 16.3


CrossFit Novem: 16.3 7 Minute AMRAP 10 Snatches (75/55) 3 Bar Muscle Ups Novem BootCamp: 7 Min AMRAP 10 Alternating DB Snatch (1,2,3…) 5 Pull Ups 5 Push Ups -90 sec Rest- 7 Min AMRAP 10 KB Swings 5 Toes to Bar 5 Ring Dips 10 Min Alt EMOM Buy In A: 10 Ball Slams

CrossFit Novem:

16.3

7 Minute AMRAP

10 Snatches (75/55)

3 Bar Muscle Ups

Novem BootCamp:

7 Min AMRAP
10 Alternating DB Snatch (1,2,3…)
5 Pull Ups
5 Push Ups

-90 sec Rest-

7 Min AMRAP
10 KB Swings
5 Toes to Bar
5 Ring Dips

10 Min Alt EMOM
Buy In A: 10 Ball Slams
Rest of A: Russian Twists (1,2,3…)
Buy In B: 10 Shoulder Touches (1,2,3…)
Rest of B: Singles or Doubles

Novem Barbell Club:

Snatch

warm up to…(5) 1 x @ 80%

Clean & Jerk

warm up to…(7) 1 x @ 80%

RDL

(8) 3 x @ 75% of clean

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo