CrossFit Novem: Panthers Vs. Broncos Teams of 2 – relay style (offense & defense) Each Athlete must complete a round tag in resting athlete. Resume Point counting. End game Total Points Scored. First Quarter 6 Minute AMRAP 15 Wall Ball Shots (20/14#) 10ft Max HR Push Ups (can only rest at the top in a …
CrossFit Novem:
Panthers Vs. Broncos
Teams of 2 – relay style (offense & defense)
Each Athlete must complete a round tag in resting athlete. Resume Point counting. End game Total Points Scored.
First Quarter
6 Minute AMRAP
15 Wall Ball Shots (20/14#) 10ft
Max HR Push Ups (can only rest at the top in a high plank)
20 OHWL (45/25#)
Second Quarter
6 Minute AMRAP
5 Strict Press (95/65#)
Max KB Swings (24/16kg) (when you stop swinging)
25 Knees to Chest
Half Time: 3 Minute of Rest
Third Quarter
6 Minute AMRAP
10 Burpees
Max Pull Ups (when you come off the bar)
15 Air Squats
Fourth Quarter
6 Minute AMRAP
5 Hang Power Clean (135/95#)
Max Double Unders (when you trip up move on)
20 Lateral Hops O/Bar
Novem BootCamp:
| 25 Minute AMRAP
For Total Points 1 pt: Air Squat, Situp, Walking Lunge 2pts: KB Swings, Pushups, Goblet Squats 3 pts: Burpees, Wallballs, Pullups
One person Works one person Rest Every Time you Reach 50pts you must row 500m per team (Must switch at 250m)
Score is Total Reps Combined + Total Meters per team |
Novem Barbell Club:
Continue with club programming.
