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WOD013117: “16.1” Review!


CrossFit Novem: Movement Prep: 10 OHL w/ Bar 5 Burpee Transitions 4 Pull Ups Conditioning: 16.1 20 Minute AMRAP (10 Steps) “25ft.” OH Walking Lunge (95/65#) 8 Burpees (10 Steps) “25ft.” OH Waling Lunge (95/65#) 8 Chest 2 Bar Pull Ups Novem BootCamp: WOD 1: 18 Min Three-MOM Every 3 Min: 250M Row 10 OHWL

CrossFit Novem:

Movement Prep:

10 OHL w/ Bar

5 Burpee Transitions

4 Pull Ups

Conditioning:

16.1

20 Minute AMRAP

(10 Steps) “25ft.” OH Walking Lunge (95/65#)

8 Burpees

(10 Steps) “25ft.” OH Waling Lunge (95/65#)

8 Chest 2 Bar Pull Ups

Novem BootCamp:

WOD 1:

18 Min Three-MOM

Every 3 Min:

250M Row

10 OHWL (45/25#)

10 Russian Twists

1 Star Jump

WOD 2:

FOR TIME:

21-15-9

Wall Balls

Sit Ups

*50 Doubles/100 Singles after each round

Novem Barbell Club:

Continue Barbell Programming!

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo