(215) 291-2968 Friday - Apr 26, 2019

WOD 080214: Gimme ALLLLLL Your Effort!


Crossfit Novem Teams of 2 2 rounds for total reps 2min @ each station ME Burpees ME T2B ME 10m Shuttle Run ME KB Swings ME Push Press (115/80) 1 works, 1 squats Novem Bootcamp Teams of 2 “Bootcamp Kelly” 5 RFT 400m Run 30 Box Jumps 30 Wall Balls *1 works, 1 does singles.

Crossfit Novem

Teams of 2

2 rounds for total reps

2min @ each station

ME Burpees

ME T2B

ME 10m Shuttle Run

ME KB Swings

ME Push Press (115/80)

1 works, 1 squats

Novem Bootcamp

Teams of 2

“Bootcamp Kelly”

5 RFT

400m Run

30 Box Jumps

30 Wall Balls

*1 works, 1 does singles. for every 100 singles, take 1 min off final time

WOD 2, Teams of 2

5min AMRAP

50ft Wheel Barrel Walks

Novem Barbell

Snatch Complex

Sn+3 SnPP+ 2 OHS

1 @65%

3@>70%

Pwr Clean + Power Jerk

Work up to 3 @65%

Sn Pull

2×3 @85%

1×3 @90%

 

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