(215) 291-2968 Friday - Apr 26, 2019

WOD 050614: Time to max out those back squats, bro!


Crossfit Novem Back Squat 5@75% 3@85% 3×1 Going for 1 Rep Max 10 Minute AMRAP 15 Box Jumps (30/24) 5 BW Deadlifts Novem Bootcamp Kitchen Sink, Part 2: 2 Rounds For Total Reps 90sec each station 30sec Plank Btwn Stations Hulk Smash Battle Ropes Tire Flips Wall Balls Pushups GTO Lateral Box Step Overs (hop

Crossfit Novem

Back Squat

5@75%

3@85%

3×1 Going for 1 Rep Max

10 Minute AMRAP

15 Box Jumps (30/24)

5 BW Deadlifts

Novem Bootcamp

Kitchen Sink, Part 2:

2 Rounds For Total Reps

90sec each station

30sec Plank Btwn Stations

Hulk Smash Battle Ropes

Tire Flips

Wall Balls

Pushups

GTO

Lateral Box Step Overs (hop as you switch feet at top)

Russian Swings

Push Press

90sec Rest between Rounds

Novem Barbell

muscle snatch

4 x 3 @ 35-40%

Snatch from deficit

6 x 2

Back squat

3 x 3 – HEAVY/max

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo