(215) 291-2968 Thursday - Jan 21, 2021

WOD 040714: Just Another Manic Monday


Crossfit Novem Strict Press 5@55% 5@65% 3×5@70% Sets Across for last 3 Sets 8 Minute AMRAP 5 Push Jerks (135/95) 50 Air Squats Novem Bootcamp Fight Gone Bad! 3 Rounds Counting Total Reps 1 min @each station Wall Balls KBSDLHP Box Jumps/Step Ups DB Push Press Cal Row 1 min rest between rounds Cashout 4

Crossfit Novem

Strict Press
5@55%
5@65%
3×5@70%
Sets Across for last 3 Sets

8 Minute AMRAP
5 Push Jerks (135/95)
50 Air Squats

Novem Bootcamp

Fight Gone Bad!

3 Rounds Counting Total Reps

1 min @each station

Wall Balls

KBSDLHP

Box Jumps/Step Ups

DB Push Press

Cal Row

1 min rest between rounds

Cashout

4 Rounds

1 min

Superman/Banana

30sec rest

Novem Barbell

Snatch

3×2 @75%

3×2 @80%

Clean

5×2 @75%

Rows, any variaton (Barbell, ring, pendlay…)

4×8

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo