(215) 291-2968 Tuesday - May 21, 2019

WOD 122613: Post Holiday Dips


CrossFit Novem: Strength WOD: Push Jerk 8 @ 65% 6 @ 75% 4 @ 85% 3 @ 95%+ Conditioning WOD: 12 Minute AMRAP 10 Goblet Squats (32/24kg) 10 Ring Dips 10 Power Cleans (135/95#) Novem BootCamp: WOD No.1 10 Minute AMRAP 10 Box Jumps 10 Toes Through Rings 50 Singles WOD No.2 18-12-6 (1 Minute

CrossFit Novem:

Strength WOD:

Push Jerk

8 @ 65%

6 @ 75%

4 @ 85%

3 @ 95%+

Conditioning WOD:

12 Minute AMRAP

10 Goblet Squats (32/24kg)

10 Ring Dips

10 Power Cleans (135/95#)

Novem BootCamp:

WOD No.1

10 Minute AMRAP

10 Box Jumps

10 Toes Through Rings

50 Singles

WOD No.2

18-12-6 (1 Minute Plank In Between) 6-12-18

KB/DB Burpees

Med Ball Cleans

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo