(215) 291-2968 Wednesday - Feb 20, 2019

WOD 102315: Redo CFOpen 14.4


CrossFit Novem: Conditioning: CF Open 14.4 17 Minute AMRAP 60 Cal Row 50 Toes to Bar 40 Wallballs (20/14) (10/9) 30 Cleans (135/95) 20 Muscle Ups Novem BootCamp: WOD 1: Alternating Tabatas Calorie Row and Plank K2E Hold (count as 20 reps if the stay in the hold the entire 20 sec) Squat Shoulder Raises

CrossFit Novem:

Conditioning:

CF Open 14.4

17 Minute AMRAP

60 Cal Row

50 Toes to Bar

40 Wallballs (20/14) (10/9)

30 Cleans (135/95)

20 Muscle Ups

Novem BootCamp:

WOD 1:

Alternating Tabatas

Calorie Row and Plank K2E Hold (count as 20 reps if the stay in the hold the entire 20 sec)

Squat Shoulder Raises and OHWL

Side Lying V Ups and Heavy DB Push Press

Star Jumps and Lateral Box Step Overs

WOD 2:

8 Min Alt EMOM

Buy In A: 30 Singles or Doubles

Rest of A: SL RDL + Back Lunge

Buy In B: 5 Pull Ups

Rest of B: KB Clean and Jerk

 

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