(215) 291-2968 Tuesday - Oct 16, 2018

WOD 062614: Dip, Drive, Drop!


Crossfit Novem Push Jerk 5 @ 65% 5 @ 75% 3 @ 85% 3 x 1 @ 100+ *17 Minute Time Cap 10 Minute AMRAP 5 Front Squats (135/95#) 200 Meter Run 10 Toes To Bar Novem Bootcamp 8min AMRAP 20 Waiter Lunges (1,2,3..) 20 Lateral Hops over Plate 10 Pushups 2min Rest 8min AMRAP

Crossfit Novem

Push Jerk

5 @ 65%

5 @ 75%

3 @ 85%

3 x 1 @ 100+

*17 Minute Time Cap

10 Minute AMRAP

5 Front Squats (135/95#)

200 Meter Run

10 Toes To Bar

Novem Bootcamp

8min AMRAP

20 Waiter Lunges (1,2,3..)

20 Lateral Hops over Plate

10 Pushups

2min Rest

8min AMRAP

150m Run

10 Jumping Pullups

10 Air Squats

2min Rest

8min AMRAP

10 Ball Slams

10 V-Ups

20 Mt. Climbers (1,2,3..)

2min Rest

Novem Barbell

Snatch Doubles

Max

Clean & Jerk Doubles

Max

Taylor Complex (8 Pendlay Rows + 8 RDLs)

3×8

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo