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WOD 030914: Sunday Funday


CrossFit Novem: Strength WOD: Front Squats 8@65% 6@75% 4@80% 3@90% Conditioning WOD: For Time: 3 Rounds for Time 20 Racked Lunges (115/75) 10 Ring Rows 20 Lateral Hops over Bar Novem Barbell: Snatch max C/J Max Front squat  2 RM

CrossFit Novem:

Strength WOD:

Front Squats

8@65%

6@75%

4@80%

3@90%

Conditioning WOD:

For Time:

3 Rounds for Time

20 Racked Lunges (115/75)

10 Ring Rows

20 Lateral Hops over Bar

Novem Barbell:

Snatch

max

C/J

Max

Front squat

 2 RM

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