WOD 062213: 1 Mile Run and then some!

CrossFit Novem: Team WOD 100 Wall Ball Shots (20/14#) 10ft 100 Chest To Bar Pull Ups 100 Pistols 100 Dumbbell Snatches (45/35#) – Finish – 1 Mile Run Novem BootCamp:  Teams of Two 100 Squats 400 Meter Run 50 Burpees 400 Meter Run 100 Sit Up and Press 400 Meter Run * All movements are …

CrossFit Novem:

Team WOD

100 Wall Ball Shots (20/14#) 10ft

100 Chest To Bar Pull Ups

100 Pistols

100 Dumbbell Snatches (45/35#)

– Finish –

1 Mile Run

Novem BootCamp: 

Teams of Two

100 Squats

400 Meter Run

50 Burpees

400 Meter Run

100 Sit Up and Press

400 Meter Run

* All movements are done holding a plate