(215) 291-2968 Tuesday - May 21, 2019

WOD 090713: Congrats Abby & Chris Guido


CrossFit Novem: Team WOD: Teams of 2 50 Burpees 400m Run 50 Push Press (75/55) 400m Run 50 Push Jerk (95/65) 400m Run 50 Front Squat (115/75) 400m Run 1 Bar Per Team / One Person Works other person rests / Both Run Both Have to return from run before starting next movement Person who

CrossFit Novem:

Team WOD:

Teams of 2

50 Burpees

400m Run

50 Push Press (75/55)

400m Run

50 Push Jerk (95/65)

400m Run

50 Front Squat (115/75)

400m Run

1 Bar Per Team / One Person Works other person rests / Both Run

Both Have to return from run before starting next movement

Person who is not about to lift can be the only one who changes weights

Switch when needed

Novem BootCamp:

Team WOD:

25 Minute AMRAP

Teams of Two

1pt=Squats

1pt=1 Cal Row

2pt=Wallball

2pt= Box Jumps

3pt=Burpees

3pt=DB Thrusters

Each 50pt increment both team members must run 400m

Workout is for total points

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