(215) 291-2968 Thursday - Jun 21, 2018

WOD031118: Row, Row, Row Your Boat!


CrossFit Novem: Front Squats 5@40% 5@50% 3@60% Work Sets 5@70% 3@80% 1@90% 1+@95% 20 Minute Cap Conditioning: For Time: 50/35 Calorie Row 40 Kettlebell Swings (24/16) 30 Front Squats (115/75) 40 Kettlebell Swings (24/16) 50/35 Calorie Row 20 Minute Cap RX+ SAME!   Novem BootCamp: START & END ON A CHIPPPER FOR TIME: 800m Run/1000

CrossFit Novem:

Front Squats
5@40%
5@50%
3@60%
Work Sets
5@70%
3@80%
1@90%
1+@95%

20 Minute Cap

Conditioning:

For Time:
50/35 Calorie Row
40 Kettlebell Swings (24/16)
30 Front Squats (115/75)
40 Kettlebell Swings (24/16)
50/35 Calorie Row

20 Minute Cap

RX+

SAME!

 

Novem BootCamp:

START & END ON A CHIPPPER

FOR TIME:
800m Run/1000 Row/2000 AD
10 Star Jumps
20 Boat figure 8s
30 Burpees
40 Taters 24/16
50 OHWL (45/25)
40 Pull Ups
30 Burpees
20 SSD Knee Tucks
10 Tire Flips
800m Run/1000 Row/2000 AD

30 Min Cap

Novem Barbell Club:

Continue Barbell Programming!

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