(215) 291-2968 Tuesday - May 21, 2019

WOD 040315: Friday is the perfect day for Squats!


CROSSFIT NOVEM Snatch EMOM – 10 Rounds 3 Touch and Go Power Snatches Going up in weight every round. 12 Minute AMRAP 3 OHS (115/75#) 10 Double Unders *laddering up by 3’s OHS, ladder up by 10’s for DUs   NOVEM BOOTCAMP Tabata: Alternating Movements at Each Tire Flips and Russian Twists (1,2,3…) Ring Push

CROSSFIT NOVEM

Snatch EMOM – 10 Rounds
3 Touch and Go
Power Snatches
Going up in weight every round.

12 Minute AMRAP
3 OHS (115/75#)
10 Double Unders

*laddering up by 3’s OHS, ladder up by 10’s for DUs

 

NOVEM BOOTCAMP

Tabata: Alternating Movements at Each
Tire Flips and Russian Twists (1,2,3…)
Ring Push Ups and Rotating Jump Squats
Bicycles (1,2,3…) and KB Swings
Seated DB Press and Box Jumps

(keep to the 10 sec rest b/w stations)
10 Min
Infinity Ladder by 5s
Push Ups
Sit Ups
Squats

20 Mountain Climbers in between each round (1,2,3…)

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