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

WOD 060115: Metcon Ninja


CROSSFIT NOVEM Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% *15 Minutes “Metcon Ninja” 7 RFT 11 Wallballs (20/14) @ 10Ft 11 Burpees 11 Pullups   NOVEM BARBELL Squat 6 x 2 @ 75% Snatch 3×2 @

CROSSFIT NOVEM

Press
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
5 x @ 60%
5 x @ 70%
5 x @ 80%

*15 Minutes

“Metcon Ninja”
7 RFT
11 Wallballs (20/14) @ 10Ft
11 Burpees
11 Pullups

 

NOVEM BARBELL

Squat 6 x 2 @ 75%
Snatch 3×2 @ 80%
C&J – 2 cleans then 2 jerks work up to 70%

 

NOVEM BOOTCAMP

“Metcon Ninja”
7 RFT
11 Wallballs
11 Burpees
11 Pullups

*24 min time cap

Alternating Tabatas
Ring Dips
Sit Ups
-1 Min rest-
Air Squats
Russian Twists

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo