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WOD111716: Ropes Climbs for Everyone!


CrossFit Novem: 4RM Deadlift take time to work up to a heavy 4RM DO NOT DROP AT THE TOP. *20 Minutes Conditioning: 4 RFT 400 M Run 50 Walking Lunges (1,2,3…) 5 Rope Climbs (sub 15 strict pull ups)   RX+ Weight Vest 20# for every movement. *25 Minute Time Cap Novem BootCamp: WOD 1:

CrossFit Novem:

4RM Deadlift

take time to work up to a heavy 4RM

DO NOT DROP AT THE TOP.

*20 Minutes

Conditioning:

4 RFT

400 M Run

50 Walking Lunges (1,2,3…)

5 Rope Climbs (sub 15 strict pull ups)

 

RX+

Weight Vest 20# for every movement.

*25 Minute Time Cap

Novem BootCamp:

WOD 1:

12 MIN AMRAP

1 rope climb (sub 5 Pull-Ups)

10 Weighted Step Ups (2 DBs)

15 Push Press (25/15#)

WOD 2:

12 MIN AMRAP

10 (5/5) KB Snatch (24/16kg)

10 Ring Dips

15 Goblet Squats (24/16kg)

Novem Barbell Club:

 

Continue Barbell Programming!

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