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WOD 020616: Pre Super Bowl Workout


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.

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