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

WOD 091913: Good Luck Steve!


CrossFit Novem: Conditioning WOD: For Time 100 Double Unders 30 HSPUs 100 KB Swings (24/16) 30 Ring Dips 100 Double Unders Novem BootCamp: WOD No. 1 “BootCamp Fight Gone Bad” 3 Rounds 1 Minute @ Each Station For Total Reps Wallballs KB SDLHP Box Jumps DB Push Press Row for Cal WOD No. 2 2

CrossFit Novem:

Conditioning WOD:

For Time

100 Double Unders

30 HSPUs

100 KB Swings (24/16)

30 Ring Dips

100 Double Unders

Novem BootCamp:

WOD No. 1

“BootCamp Fight Gone Bad”

3 Rounds 1 Minute @ Each Station

For Total Reps

Wallballs

KB SDLHP

Box Jumps

DB Push Press

Row for Cal

WOD No. 2

2 Rounds

1 Minute @ Wall Sits

1 Minute Planks

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo