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WOD021617: “Fran”


CrossFit Novem: 2 Front Squat + 2 Thrusters (5) x AHAP We are using this more or less as a primer for Fran. No Fails. *15 Minutes Total – 3 minutes a set. Conditioning: For Time: “Fran” 21-15-9 Thruster (95/65#) Pull Ups *15 Minute Time Cap   Cash Out: Warm Down SLOOOOOOW 1000m Row or

CrossFit Novem:

2 Front Squat + 2 Thrusters

(5) x AHAP

We are using this more or less as a primer for Fran. No Fails.

*15 Minutes Total – 3 minutes a set.

Conditioning:

For Time:

“Fran”

21-15-9

Thruster (95/65#)

Pull Ups

*15 Minute Time Cap

 

Cash Out:

Warm Down

SLOOOOOOW

1000m Row or 2000m AD

Novem BootCamp:

WOD 1:

For Time:

21-15-9-3

DB Push Press (30/20#)

Wall Balls (20/14#)

Box Jump Overs (20/18#)

*250m ROW after each round (finish on

row)

*18 MIN CAP

WOD 2:

90 sec – 60 sec – 30 sec

Max Effort

Burpees

Sit Ups

Singles or Doubles

*No rest b/n movements

*1 min b/n rounds

Novem Barbell Club:

Continue Barbell Programming!

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