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

WOD 050915: Relay’s are b.a.n.a.n.a.s.


CrossFit Novem: Teams of Two Relay Style: 5 min AMRAP 5 cal row 10 burpees over Rowwr 5 min AMRAP 5 ring push ups 20 air squats 5 min AMRAP 5 pull ups 20 lateral hops over parellettes 5 min AMRAP 5 thrusters (95/65#) 15 wall balls shots *1 minute rest between stations. Novem BootCamp:

CrossFit Novem:

Teams of Two Relay Style:

5 min AMRAP
5 cal row
10 burpees over Rowwr

5 min AMRAP
5 ring push ups
20 air squats

5 min AMRAP
5 pull ups
20 lateral hops over parellettes

5 min AMRAP
5 thrusters (95/65#)
15 wall balls shots

*1 minute rest between stations.

Novem BootCamp:

Teams of Two
Four Stadium Style Relays

6 Min AMRAP
3 Burpees
6 Tire Flips
250 ft run
6 Min AMRAP
3 Pull Ups
6/6 X Sit Ups
30 Singles or Doubles

6 Min AMRAP
3/3 KB CNJ
6 Dive Bombers
150 m row

6 Min AMRAP
3 SSD Knee Tucks
6/6 Jumping Lunges
20 Mountain Climbers (1,2,3…)

*1 Minute rest between stations.

Novem Barbell Club:

high Hang/pos 1 clean

work up to easy 5RM,(-5%) x 5, (-10%) x 5

clean DL

10RM (about 53kg), (-5%) x 10, (-10%) x 10

Bent over rows –

3 x 10

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