(215) 291-2968 Monday - Jan 18, 2021

WOD 050114: Nothing Gives You a Sore Booty Like a Racked Lunge!!


Crossfit Novem Press 5@75% 3@85% 3×1@New Max 3 Rounds For Time 20 Push Ups 15 Ring Rows 10/10 Racked Lunges (105/75#) Novem Bootcamp WOD 1 5 Rounds For Time 10 Renegade Rows 10 Box Jumps 10 V-Ups 30sec Dead Hang Hold WOD 2 3 Rounds Max Effort Consecutive Wall Balls. -1min rest between rounds. Score

Crossfit Novem

Press

5@75%

3@85%

3×1@New Max

3 Rounds For Time

20 Push Ups

15 Ring Rows

10/10 Racked Lunges (105/75#)

Novem Bootcamp

WOD 1

5 Rounds For Time

10 Renegade Rows

10 Box Jumps

10 V-Ups

30sec Dead Hang Hold

WOD 2

3 Rounds

Max Effort Consecutive Wall Balls.

-1min rest between rounds.

Score is highest attempt

Novem Barbell

Hang Sn (knee)

5 x 2

(2) Hang clean (knee) + (1) Jerk

5 sets starting >75%

Taylor Complex

(8 Pendlay Rows + 8 stiff leg deadlifts) (3 sets )

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo