WOD 022015: Track and Field Day!

CROSSFIT NOVEM Strength/Skill A. Weighted Strict Ring Dips 5-3-3-1-1 *10 minute time cap Working Up to Heavy Weight B. ME 1k Row for Time *10 minute time cap Done in Heats C. Max Weighted Sled Pulls WOD 2 Rounds for Total Reps 90 sec @ Each Station Back Squats (115/80) Box Jump Overs (24/20) HR …

CROSSFIT NOVEM

Strength/Skill

A. Weighted Strict Ring Dips
5-3-3-1-1
*10 minute time cap
Working Up to Heavy Weight
B. ME 1k Row for Time
*10 minute time cap
Done in Heats

C. Max Weighted Sled Pulls

WOD

2 Rounds for Total Reps
90 sec @ Each Station
Back Squats (115/80)
Box Jump Overs (24/20)
HR Pushups

1 Minute Rest Between the rounds

 

NOVEM BOOTCAMP

WOD 1

15 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

*if they choose to do jumping pull ups, change the 5 to 15

Cashout

Tabata Sit Ups