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

WOD 051015: Happy Mothers Day


CrossFit Novem:   Andrew Strongman Special Axle Clean Yoke Walks 8 Minute AMRAP 20 Jumping Lunges (1,2,3…) 10 Ring Dips 5/5 Shoulder Touches Novem BootCamp: For Time 100 Singles or 50 Doubles 40 Sit Ups 30 KB Swings 20 Box Jumps 10 25 ft Weighted Rope Pulls + Sprint 4 min EMOM Buy in each

CrossFit Novem:

 

Andrew Strongman Special

Axle Clean

Yoke Walks

8 Minute AMRAP

20 Jumping Lunges (1,2,3…)

10 Ring Dips

5/5 Shoulder Touches

Novem BootCamp:

For Time

100 Singles or 50 Doubles

40 Sit Ups

30 KB Swings

20 Box Jumps

10 25 ft Weighted Rope Pulls + Sprint

4 min EMOM

Buy in each min: 3 Pull Ups

Rest of Minute = ME Speed Skaters

-1 min rest-

4 min EMOM

Buy in each min: 5 Push Ups

Rest of Min= 25 ft Shuttle Runs

 

Novem Barbell Club:

Bench –

3 x 10 @ 10# less than tuesdays max set

C&J –

6-8 reps between 75%-90%

Front squat –

5RM for the day

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