(215) 291-2968 Wednesday - Feb 20, 2019

WOD 072114: I’ve Got A Fever, and the Only Prescription is MORE WALL BALLS!!


Crossfit Novem PUSH PRESS 8 @ 55-65% – warm up 6 @ 75% 4 @ 85% 3 @ 90-95% *15 Minute Time Cap 15 Minute Amrap 10 Wall Ball Shots (20/14#) 10 Ft 10 Burpees 10 Chest 2 Bar Pull Ups 20 Wall Ball Shots (20/14#) 10 Ft 10 Burpees 10 Chest 2 Bar Pull

Crossfit Novem

PUSH PRESS

8 @ 55-65% – warm up

6 @ 75%

4 @ 85%

3 @ 90-95%

*15 Minute Time Cap

15 Minute Amrap

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

10 Burpees

10 Chest 2 Bar Pull Ups

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

10 Burpees

10 Chest 2 Bar Pull Ups

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

10 Burpees

10 Chest 2 Bar Pull Ups

* Adding 10 Wall Balls to each round.

Novem Bootcamp

3 Rounds, 1min at each station, 1 min rest between rounds. Counting total reps

Dung Beetles

Box Jumps

Russian Twists

Mountain Climbers

Burpees

6min AMRAP

50ft Bear Crawl

15 Air Squats

10 Pushups

Novem Barbell

Snatch – 1 @ 90

C&J – 1 @ 90

back squat – 2 @ 75%, 2 @ 80%, 1@ 85%

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Example Patterns

demo demo demo demo demo demo demo demo demo demo