(215) 291-2968 Tuesday - Jan 19, 2021

WOD 050214: Soooo, Nancy Stopped by Today…


Crossfit Novem “Nancy” 5 Rounds For Time 400 Meter Run 15 Overhead Squats (95/65#) L1) 4 Rounds Novem Bootcamp WOD 1 15min AMRAP 15 Burpees 15/15 Plank Knees to Elbow 150m Farmer Carry WOD 2 21-15-9 Dynamic Planks Thrusters Lateral DB Hop Overs

Crossfit Novem

“Nancy”

5 Rounds For Time

400 Meter Run

15 Overhead Squats (95/65#)

L1) 4 Rounds

Novem Bootcamp

WOD 1

15min AMRAP

15 Burpees

15/15 Plank Knees to Elbow

150m Farmer Carry

WOD 2

21-15-9

Dynamic Planks

Thrusters

Lateral DB Hop Overs

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo