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

WOD 042814: Chest. To. Bar.


Crossfit Novem Front Squat 5@75% 3@85% 3×1@New Max For Time: 21-15-9 Chest To Bar Pull Ups Wall Ball Shots (20/14#) 10 Ft Novem Bootcamp WOD 1 10min AMRAP 10 KB Swings 10 Medball Cleans 10 Side Lunges (1,2,3…) WOD 2 5min AMRAP 5 Wall balls 10 Lateral Hops over Wall Ball -1min Rest- 5min AMRAP

Crossfit Novem

Front Squat

5@75%

3@85%

3×1@New Max

For Time:

21-15-9

Chest To Bar Pull Ups

Wall Ball Shots (20/14#) 10 Ft

Novem Bootcamp

WOD 1

10min AMRAP

10 KB Swings

10 Medball Cleans

10 Side Lunges (1,2,3…)

WOD 2

5min AMRAP

5 Wall balls

10 Lateral Hops over Wall Ball

-1min Rest-

5min AMRAP

5 Broad Jumps

10 Air Squats

-1min Rest-

5min AMRAP

5 Vertical Jumps

10 Push Press

Novem Barbell

Hang Snatch (knee)

5×3

2 Hang Clean (@knee) + 1 Jerk

5 Sets Starting @ 65%

Strict Press

5×5

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo