(215) 291-2968 Friday - Dec 14, 2018

WOD 100914: On Thursdays We Strict Press (except for when we don’t)…


Crossfit Novem Press 5 sets x 3 reps looking for as heavy as possible or a new 3 RM 10 Minute AMRAP: 50 Double Unders 5 Push Jerks (115/75#) 30 Sec. High Plank Holds Novem Bootcamp Kitchen Sink! 2 Rounds for Total Reps 90 Sec @ each station, 30 sec plank between stations. 90 Sec

Crossfit Novem

Press

5 sets x 3 reps

looking for as heavy as possible or

a new 3 RM

10 Minute AMRAP:

50 Double Unders

5 Push Jerks (115/75#)

30 Sec. High Plank Holds

Novem Bootcamp

Kitchen Sink!

2 Rounds for Total Reps

90 Sec @ each station, 30

sec plank between stations.

90 Sec rest between rounds.

Lateral Plank Walks

Battle Ropes

Jumping Pullups

Russian Swings

Pike Pushups

Tire Flips

Air Squats

Burpees

Novem Barbell

Squat 6 x 4 @ 70%

Hang Sn triples 4×3@ 65%, 3×3 @ 70%

BTN Push Press 5×5

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