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WOD 090313: Keep it Racked


CROSSFIT NOVEM Strength Overhead Squats 6@75% 4@85% 3@90% WOD 12 Minute AMRAP 30 Situps 400m Run 20 Racked Lunges (95/65) NOVEM BOOTCAMP WOD 1 10 Minute AMRAP 10 OHWL 20 Situps 10 Jumping Squats WOD 2 6 Minute AMRAP 5 Box Jumps 10 Russian Swings 1 Minute REST 6 Minute AMRAP 5 Burpees 10 DB

CROSSFIT NOVEM

Strength

Overhead Squats

6@75%

4@85%

3@90%

WOD

12 Minute AMRAP

30 Situps

400m Run

20 Racked Lunges (95/65)

NOVEM BOOTCAMP

WOD 1

10 Minute AMRAP

10 OHWL

20 Situps

10 Jumping Squats

WOD 2

6 Minute AMRAP

5 Box Jumps

10 Russian Swings

1 Minute REST

6 Minute AMRAP

5 Burpees

10 DB Push Press

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Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo