(215) 291-2968 Thursday - Jan 28, 2021

WOD 050714: Sorry Helen… you can’t sit with us


Crossfit Novem Helen 3 Rounds 400m Run 21 KB Swings (24/16) 12 Pullups Novem Bootcamp 15min AMRAP 3-6-9-12-15-18-21-24…… Burpees OHWL 10min AMRAP 10 Ball Slams 10/10 Lateral Plank Walk 30 Singles/Doubles Novem Barbell Snatch 3 x1 @ 70% 2 x 1 @ 75% Clean & Jerk 3 x1 @ 70% 2 x 1 @ 75%

Crossfit Novem

Helen

3 Rounds

400m Run

21 KB Swings (24/16)

12 Pullups

Novem Bootcamp

15min AMRAP

3-6-9-12-15-18-21-24……

Burpees

OHWL

10min AMRAP

10 Ball Slams

10/10 Lateral Plank Walk

30 Singles/Doubles

Novem Barbell

Snatch

3 x1 @ 70%

2 x 1 @ 75%

Clean & Jerk

3 x1 @ 70%

2 x 1 @ 75%

Sn Pull

2 @ 90 ,

2 @ 95%

2 @ 100%

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