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WOD 040114: I Pity the Fool Who Does Barfees!!!


Crossfit Novem Back Squats Going Up on Weight or New 3 Rep Max 3-3-3-3-3 For Time 10-9-8-7-6-5-4-3-2-1 Front Squats (155/105) 1-2-3-4-5-6-7-8-9-10 Bar Facing Burpees Novem Bootcamp WOD 1 For Time 250m Run 25/25 Step Back Pass Under Lunges 250m Run 25 Wallballs 250m Run 25/25 Dumbell Snatches 250m Run 25 Burpees 250m Run Cashout 4

Crossfit Novem

Back Squats
Going Up on Weight or New 3 Rep Max
3-3-3-3-3
For Time
10-9-8-7-6-5-4-3-2-1
Front Squats (155/105)
1-2-3-4-5-6-7-8-9-10
Bar Facing Burpees

Novem Bootcamp

WOD 1

For Time

250m Run

25/25 Step Back Pass Under Lunges

250m Run

25 Wallballs

250m Run

25/25 Dumbell Snatches

250m Run

25 Burpees

250m Run

Cashout

4 Rounds

-30 Sec Rest Between-

Side Plank

Alternate sides each round

Novem Barbell

Shankle Complex – 4 Sets working up from 65%

Clean Deadlift + 3 Hang Clean pulls/shrugs + Hang Clean + 2 Jerks

Clean Pull

Max

Then 2 @ 90%, 3 @ 85%

Pendlay Rows

5×5

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Example Patterns

demo demo demo demo demo demo demo demo demo demo