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

WOD 072614: It’s All Kettle Bells and Rings Today!


Crossfit Novem Teams of 2 100 KB Swings (24/16) 50 Ring Dips 100 KB Racked Lunges 50 Ring Rows 100 KBSDLHP 1 works, 1 planks 200m run between each movement Novem Bootcamp Teams of 2 12min EMOM Buy In: 3 Bottom to Bottom Partner Pushups Rest of Minute: Ball Slams & Russian Swings. Teams of

Crossfit Novem

Teams of 2

100 KB Swings (24/16)

50 Ring Dips

100 KB Racked Lunges

50 Ring Rows

100 KBSDLHP

1 works, 1 planks

200m run between each movement

Novem Bootcamp

Teams of 2

12min EMOM

Buy In: 3 Bottom to Bottom

Partner Pushups

Rest of Minute: Ball Slams &

Russian Swings.

Teams of 2

4 Rounds for Time

400m Run w/med ball

20 KB Racked Lunges (1,2,3…)

20 Lateral Box Step Overs (1,2,3…)

1 works, 1 rests, both run.

Novem Barbell

Snatch – MAX

Clean & Jerk – MAX

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo