(215) 291-2968 Wednesday - May 22, 2019

WOD 032815: TeamWork Saturday!


CROSSFIT NOVEM 10 Minutes Skills Muscle Ups Kipping Pullups Ring Pullups Handstand Pushups 16 Minute AMRAP Teams of 3 10 KB Swings (32/24) 20 Pullups 10 Hang Power Cleans (135/95)   NOVEM BARBELL snatch – 3×3 @70% 3×2 @ 75% Clean & (2) Jerks from Blocks (knee) Work up to max double   NOVEM BOOTCAMP

CROSSFIT NOVEM

10 Minutes Skills

Muscle Ups

Kipping Pullups

Ring Pullups

Handstand Pushups

16 Minute AMRAP

Teams of 3

10 KB Swings (32/24)

20 Pullups

10 Hang Power Cleans (135/95)

 

NOVEM BARBELL

snatch – 3×3 @70%
3×2 @ 75%
Clean & (2) Jerks from Blocks (knee)
Work up to max double

 

NOVEM BOOTCAMP

WOD

20 Minute AMRAP

0-4 Minutes ME Ball Slams

4-8 Minutes ME Tire Flips

8-12 Min ME Pullups

12-16 Min ME Box Jumps

16-20 Min ME Burpees

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo