(215) 291-2968 Thursday - Jan 28, 2021

WOD 030114: 2 Workouts in One


CrossFit Novem: Team WOD: 12 Minute AMRAP 2 Clusters (135/95) 10 Cal Row Rest 2 Minutes 2 Strict Pullups 10 OHWL (1,2,3…) Going Up by 2 reps for Clusters and Strict Pullups Each Round Novem BootCamp: Team WOD: 50 FT Barrel Walk 50 Burpees 50 DB Push Press 50 Box Jumps 50 DB OHS 50

CrossFit Novem:

Team WOD:

12 Minute AMRAP

2 Clusters (135/95)

10 Cal Row

Rest 2 Minutes

2 Strict Pullups

10 OHWL (1,2,3…)

Going Up by 2 reps for Clusters and Strict Pullups Each Round

Novem BootCamp:

Team WOD:

50 FT Barrel Walk

50 Burpees

50 DB Push Press

50 Box Jumps

50 DB OHS

50 FT Barrel Walk

Novem Barbell:

Back Squat

8×3

Sn Pull + Hang Sn+ OHS

2+1+2 65%

1+1+1 70%

2x (1+1+1) Heavier

1+1+1

Power Jerk

3@65%

2×3@70%

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