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WOD 080515: You’re a heartbreaker…


CrossFit Novem: Conditioning: “Heartbreak Kid” 3 RFT: 10 Front Squats (185/135) 20 C2B 50 DU Cashout 2 Rounds 50 ft Weight Walking Lunges 2x (24/16) (25 ft increments) Rest 2 Minutes 2 Rounds 1 Minute of Planks Rest 30 secs Novem BootCamp: WOD 1:  10 Min AMRAP 5 Burpees 10 Wall Balls 250 m Run

CrossFit Novem:

Conditioning:

“Heartbreak Kid”
3 RFT:
10 Front Squats (185/135)
20 C2B
50 DU

Cashout

2 Rounds

50 ft Weight Walking Lunges 2x (24/16)

(25 ft increments)

Rest 2 Minutes

2 Rounds

1 Minute of Planks

Rest 30 secs

Novem BootCamp:

WOD 1: 

10 Min AMRAP

5 Burpees

10 Wall Balls

250 m Run

-2 Min Rest-

10 Min AMRAP

5 Toes to Bar

10 Oblique Ball Slams

250 m Run

Cash Out:

3 Rounds

20 Sec Boat Pose

20 Sec Banana

20 Sec Rest

Novem Barbell Club:

Snatch – 3 x1 @ 80%

Clean & Jerk – 3 x1 @ 80%

Back Squat – 2 @ 75%, 2 @ 80%, 1@ 85%

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