(215) 291-2968 Saturday - Jan 23, 2021

WOD 042016: Kelly


CrossFit Novem: Conditioning: “Kelly” 5 RFT 400 Meter Run 30 Wall Ball Shots (20/14#) 10 ft 30 Box Jumps (24/20”) Novem BootCamp: WOD 1: “Kelly” 5 RFT 400 m Run 30 Wall Balls (20/14 @ 10 ft) 30 Box Jumps (24/20) WOD 2: Cash Out 1 Min ME Sit Ups -30 sec rest- 30 sec

CrossFit Novem:

Conditioning:

“Kelly”

5 RFT

400 Meter Run

30 Wall Ball Shots (20/14#) 10 ft

30 Box Jumps (24/20”)

Novem BootCamp:

WOD 1:

“Kelly”

5 RFT

400 m Run

30 Wall Balls (20/14 @ 10 ft)

30 Box Jumps (24/20)

WOD 2:

Cash Out

1 Min

ME Sit Ups

-30 sec rest-

30 sec each:

R Plank K2E Hold

Plank

L Plank K2E Hold

-30 sec rest-

1 Min

ME Sit Ups

Novem Barbell Club:

Snatch
build up and find a max for the day
then – (4) 1 x @ 75% of the days max.
Clean & Jerk
build up and find a max for the day
then – (3) 1 x @ 75% of the days max.

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo