(215) 291-2968 Wednesday - May 22, 2019

WOD 092114: Daaaa Bears… And Some Sprints for Good Measure


Crossfit Novem For Time: Bear Complex 5 sets, 7 reps -Power Clean -Front Squat -Push Press -Back Squat -Push Press Cashout 10 rounds for time 75m sprint, walk on way back Novem Bootcamp For Time: 400m Run 50 Dung Beetles 50 Ball Slams 800m Run 50 Box Jumps 50 DB Push Press 400m Run Cashout

Crossfit Novem

For Time:

Bear Complex

5 sets, 7 reps

-Power Clean

-Front Squat

-Push Press

-Back Squat

-Push Press

Cashout

10 rounds for time

75m sprint, walk on way back

Novem Bootcamp

For Time:

400m Run

50 Dung Beetles

50 Ball Slams

800m Run

50 Box Jumps

50 DB Push Press

400m Run

Cashout

3min Max Effort Russian Swings

Novem Barbell

Front Squat – max! beat old 1RM

Snatch – HS

C&J- HS

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