(215) 291-2968 Wednesday - Jan 27, 2021

WOD 032014: Hey, Remember that day when we didn’t squat? Yeah, me neither…


Crossfit Novem Back Squats 8@65% 6@75% 4@80% 3@85%   10 Minute AMRAP 5 Front Squats (135/95) 10 Lateral Hops over Bar (1,2,3…) 15 Russian Swings (32/24)   Novem Bootcamp WOD 1 5 Rounds for Time 400m Run 15 DB Thrusters   WOD 2 10min AMRAP 10 Burpees 10 Russian Swings 10 Strict Knees to Chest  

Crossfit Novem

Back Squats

8@65%

6@75%

4@80%

3@85%

 

10 Minute AMRAP

5 Front Squats (135/95)

10 Lateral Hops over Bar (1,2,3…)

15 Russian Swings (32/24)

 

Novem Bootcamp

WOD 1

5 Rounds for Time

400m Run

15 DB Thrusters

 

WOD 2

10min AMRAP

10 Burpees

10 Russian Swings

10 Strict Knees to Chest

 

Novem Barbell

Clean

5×3@ 70%

Snatch Balance

Work up to new 3RM

Clean Pull

MAX

then 2@ 90%

3 @ 85%

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