(215) 291-2968 Wednesday - Jan 20, 2021

WOD 061315: Heat Advisory!


CROSSFIT NOVEM Team Heat Advisory 10-9-8-7-6-5-4-3-2-1 Burpees KB Swings (24/16) OHWL (30ft)   NOVEM BARBELL Front Squat 6×4 @ 70% Snatch Complex – high pull + full snatch + hang snatch 3 sets at 75% Clean Complex – high pull + full clean + hang clean at 4 sets @ 70%   NOVEM BOOTCAMP Teams

CROSSFIT NOVEM

Team Heat Advisory

10-9-8-7-6-5-4-3-2-1

Burpees

KB Swings (24/16)

OHWL (30ft)

 

NOVEM BARBELL

Front Squat 6×4 @ 70%
Snatch Complex – high pull + full snatch + hang snatch 3 sets at 75%
Clean Complex – high pull + full clean + hang clean at 4 sets @ 70%

 

NOVEM BOOTCAMP

Teams of 3:
6 min AMRAP
Calories Rowed
Close Grip Pushups

-1 min Rest-

6 min AMRAP
250 ft Sprint
Ball Slams

-1 min Rest-

6 min AMRAP
Battle Ropes (1,2,3)
V Ups (1,2,3)

-1 min rest-
6 Min AMRAP
Burpees
SSD Knee Tucks

*two people work while one person rests; work can be divided/switches can be made any way the team decides as long as only two people are working at one time on different movements

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