(215) 291-2968 Wednesday - May 22, 2019

WOD 062314: Max Effort Monday!!


Crossfit Novem Front Squat 5 @ 65% 5 @ 75% 3 @ 85% 3 x 1 @ 100+ *17 Minute Time Cap 3 Minute AMRAP ME Rope Climbs 3 Minute AMRAP 10 Meter Shuttle Sprints (down/back =1) 3 Minute AMRAP Burpee Box Jumps (24/20”) 3 Minute AMRAP ME Wall Ball Shots (20/14#) 10ft NO REST

Crossfit Novem

Front Squat

5 @ 65%

5 @ 75%

3 @ 85%

3 x 1 @ 100+

*17 Minute Time Cap

3 Minute AMRAP

ME Rope Climbs

3 Minute AMRAP

10 Meter Shuttle Sprints (down/back =1)

3 Minute AMRAP

Burpee Box Jumps (24/20”)

3 Minute AMRAP

ME Wall Ball Shots (20/14#) 10ft

NO REST BETWEEN STATIONS

Novem Bootcamp

WOD 1

10 Rounds for Time

100m Sprint

30sec Side Plank

30sec rest

WOD 2

12min AMRAP

12 Russian Swings

12 Air Squats

12 Pushups

Novem Barbell

Push Jerk

3@65%

2@70%

2@75%

2@80%

Hang Power Clean

4×3 @ 55%

3 Snatch Push Press + 2 Overhead Squats

4 sets @ 65%

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo