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

WOD 062014: Gettin’ Dynamic Up In Hurrr


Crossfit Novem Push Press 5 @ 75% 3 @ 85% 3 x 1 @ 100+ 6 Minute AMRAP 10/10 Dynamic Planks 10 Goblet Squats (24/16kg) 2 minute rest 6 Minute AMRAP 10/10 Plank K2E 10 Wall Ball Shots (20/14#) 10 Ft Novem Bootcamp 4 Rounds for Time: 250m Run 25 Russian Swings 25 Goblet Squats

Crossfit Novem

Push Press

5 @ 75%

3 @ 85%

3 x 1 @ 100+

6 Minute AMRAP

10/10 Dynamic Planks

10 Goblet Squats (24/16kg)

2 minute rest

6 Minute AMRAP

10/10 Plank K2E

10 Wall Ball Shots (20/14#) 10 Ft

Novem Bootcamp

4 Rounds for Time:

250m Run

25 Russian Swings

25 Goblet Squats

60sec Plank Hold

8min AMRAP:

5/5 Thread the Needle

10 Pushups

20 Doubles/Singles

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Example Patterns

demo demo demo demo demo demo demo demo demo demo