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

WOD 070614: Pull, Push, Pull….


Crossfit Novem 15min Guided Mobility 20min AMRAP 3 Hang Power Cleans (115/75) 5 Front Squats (115/75) 7 Deadlifts (115/75) Novem Bootcamp Sunday Tabatas! 8 Rounds at each station, 1 min rest between stations Box Jumps Flutter Kicks Push Press Mt. Climbers 3 Rounds, 1min work, 30sec rest Cashout Bridge Holds For added spice, throw in a leg

Crossfit Novem

15min Guided Mobility

20min AMRAP

3 Hang Power Cleans (115/75)

5 Front Squats (115/75)

7 Deadlifts (115/75)

Novem Bootcamp

Sunday Tabatas!

8 Rounds at each station, 1

min rest between stations

Box Jumps

Flutter Kicks

Push Press

Mt. Climbers

3 Rounds, 1min work, 30sec rest

Cashout

Bridge Holds

For added spice, throw in a leg raise.

Novem Barbell

Block Snatch Triples

3 sets AHAP

Block Cln Pull + 2 Cln

5 sets @ 70%

Pause Back Squats

3×5 @ 60%

2×5@ 65%

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo