(215) 291-2968 Thursday - Jan 21, 2021

WOD 051614: Crossfit Goes Bootcamp! Two Wods, No Waiting!


Crossfit Novem WOD 1 10 Minute AMRAP 3-6-9-12-15…. Thrusters (95/65) One Rope Climb After Each Set of thrusters No Rope Climb Sub 2 Strict Pullups 2 Minute Rest Between WODs WOD 2 10 Minute AMRAP 200m Run 20 Wallballs (20/14) @ 10Ft 2 Minute Rest Between WODs Novem Bootcamp For Time: 400m Run 40 Strict

Crossfit Novem

WOD 1

10 Minute AMRAP

3-6-9-12-15….

Thrusters (95/65)

One Rope Climb After Each Set of thrusters

No Rope Climb Sub 2 Strict Pullups

2 Minute Rest Between WODs

WOD 2

10 Minute AMRAP

200m Run

20 Wallballs (20/14) @ 10Ft

2 Minute Rest Between WODs

Novem Bootcamp

For Time:

400m Run

40 Strict Knees to Chest

40 Box Jumps

400m Run

40 Iron Mans

40 1-Arm KB OHWL(1,2,3..)

400m Run

40/40 Russian Twists

40 Burpees

400m Run

40/40 Plank Knees to Elbows

40 Air Squats

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo