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WOD 112015: Revisiting 13.1


CrossFit Novem: Strength: 12 Minute EMOM 1 Mid Hang Power Snatch + 1 High Hang Snatch (power OR Full) + 1 OHS Conditioning: “ 13.1” 17 Minute AMRAP 40 Burpees 30 Snatches (75/45#) 30 Burpees (135/75#) 20 Burpees 30 Snatches (165/100#) 10 Burpees AMRAP Snatches (210/120#) Novem BootCamp: 7 Min AMRAP 7 Box Jumps 7

CrossFit Novem:

Strength:

12 Minute EMOM

1 Mid Hang Power Snatch + 1 High Hang Snatch (power OR Full) + 1 OHS

Conditioning:

“ 13.1”

17 Minute AMRAP

40 Burpees

30 Snatches (75/45#)

30 Burpees (135/75#)

20 Burpees

30 Snatches (165/100#)

10 Burpees

AMRAP Snatches (210/120#)

Novem BootCamp:

7 Min AMRAP

7 Box Jumps

7 Drop Squats

-90 sec rest-

6 Min AMRAP

6/6 DB Snatch

6 Seated Iron Mans (1,2,3…)

-90 sec rest-

5 Min AMRAP

5 Toes to Bar

5 SSD Knee Tucks

-90 sec rest-

4 Min AMRAP

40 Singles or Doubles

4 Bird Dog Push Ups

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