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

WOD 050414: Get Ready For Some Spring Cleaning (and Jerking)!


Crossfit Novem Clean & Jerk 20 Minutes to Establish a 1RM 10 Minute AMRAP 5 Front Squat Squats (Weight is 75% of Best Clean of the Day) 200 Meter Run Novem Bootcamp Sunday Funday Tabatas Counting total reps 8 Rounds each station 1 Min rest between stations OHWL Sit Ups Front Squat w/hip Abduction Iron

Crossfit Novem

Clean & Jerk

20 Minutes to Establish a 1RM

10 Minute AMRAP

5 Front Squat Squats

(Weight is 75% of Best Clean of the Day)

200 Meter Run

Novem Bootcamp

Sunday Funday Tabatas

Counting total reps

8 Rounds each station

1 Min rest between stations

OHWL

Sit Ups

Front Squat w/hip Abduction

Iron Mans

10-12min Decompression Session

Novem Barbell

Front Squat

max

Snatch

HS or 85%

C&J

HS or 85%

Planks

3 x >30sec

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo