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

WOD 092113: Pet Rocks and Buddies


CrossFit Novem: Teams of Two 250m Buddy Carry 50 Deadlift (155/105) 500m Run 50 Burpees 250m Run 50 Strict Pullups 500m Run 50 Wallballs (20/14) @ 10 Ft 250m Buddy Carry No Buddy Carry? 2KB Farmer Carry 1 Person Works 1 Person Rest Both Run 1 Bar Novem BootCamp: Teams of Two Pet Rock 50

CrossFit Novem:

Teams of Two

250m Buddy Carry

50 Deadlift (155/105)

500m Run

50 Burpees

250m Run

50 Strict Pullups

500m Run

50 Wallballs (20/14) @ 10 Ft

250m Buddy Carry

No Buddy Carry? 2KB Farmer Carry

1 Person Works 1 Person Rest Both Run 1 Bar

Novem BootCamp:

Teams of Two

Pet Rock

50 KB Deadlift (2KB)

400m Run w/KB (Each Person Runs with KB)

100 KB Walking Lunges

400m Run

50 Russian Swings

400m Run

Each Team Gets two Kettlebells Must hold on to it the entire time

One person works one person rests. If team is not using both KBs then  one person is holding the KB while resting.

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo