(215) 291-2968 Sunday - Mar 24, 2019

WOD 032914: Lunge Relay


Crossfit Novem Teams of 2 100 Kipping Pullups 100 Goblet Squats 100 T2B 100 KB C&J (24/16) 1 Person Works 1 Person Lunges Novem Bootcamp WOD 1 Teams of 2 Deck of Cards! Hearts = Dynamic Planks Clubs = Goblet Squats Diamonds = Knees to Chest Spades = Russian Swings Aces = 400m Run  30min

Crossfit Novem

Teams of 2

100 Kipping Pullups

100 Goblet Squats

100 T2B

100 KB C&J (24/16)

1 Person Works 1 Person Lunges

Novem Bootcamp

WOD 1

Teams of 2

Deck of Cards!

Hearts = Dynamic Planks

Clubs = Goblet Squats

Diamonds = Knees to Chest

Spades = Russian Swings

Aces = 400m Run

 30min Time Cap

Cashout

100 Partner Wallballs

Novem Barbell

High Hang Snatch Doubles

Work up to max for the day

Power Clean + 2 Power Jerks

2 sets @ 65%

1 set @ 70%

2 sets @ >70%

Pushups

3 sets to failure

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo