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

WOD 050514: Better hold onto that bar… We’re giving out burpee penalties today!


Crossfit Novem Push Jerk 5@75% 3@85% 3×1 Going for 1 Rep Max 15 Minute AMRAP 14 Hand Release Pushups 7 Unbroken Thrusters (95/65) 30 Sec Rest Between Each Round Immediate 5 Burpee Penalty if Unbroken on Thrusters Novem Bootcamp 10min EMOM Buy In: 3/3 Captain America Shield Twists Rest of Minute: Doubles or Singles 15min AMRAP 250m Run

Crossfit Novem

Push Jerk

5@75%

3@85%

3×1 Going for 1 Rep Max

15 Minute AMRAP

14 Hand Release Pushups

7 Unbroken Thrusters (95/65)

30 Sec Rest Between Each Round

Immediate 5 Burpee Penalty if Unbroken on Thrusters

Novem Bootcamp

10min EMOM

Buy In: 3/3 Captain America Shield Twists

Rest of Minute: Doubles or Singles

15min AMRAP

250m Run

10 Goblet Squats

10 Ring Rows

Novem Barbell

Snatch

2@70

2@75

1@80

1@85

Clean & Jerk

2@70

2@75

1@80

1@85

Back Squat

2@75

2@80

1@85

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo