(215) 291-2968 Wednesday - Jan 27, 2021

WOD 063014: Sky’s Out Thighs Out!!


Crossfit Novem 4 Rounds for Time 30 Med Ball Cleans (20/14) 400m Run Cashout Max Effort Unbroken Wall Balls (20/14) @10ft Novem Bootcamp 8min AMRAP 10 Burpee Box Jumps 10 Box Dips 2min Rest 8min AMRAP 10/10 Lateral Plank Walks 10 Ball Slams 2min Rest 8min AMRAP 10 Strict Knees to Chest 10 DB Thrusters

Crossfit Novem

4 Rounds for Time

30 Med Ball Cleans (20/14)

400m Run

Cashout

Max Effort Unbroken Wall Balls (20/14) @10ft

Novem Bootcamp

8min AMRAP

10 Burpee Box Jumps

10 Box Dips

2min Rest

8min AMRAP

10/10 Lateral Plank Walks

10 Ball Slams

2min Rest

8min AMRAP

10 Strict Knees to Chest

10 DB Thrusters

2min Rest

Novem Barbell

Block Sn Doubles (mid thigh)

5 sets @ 70%

Block Cln Doubles (mid thigh)

5 sets @ 70%

Pause Back Squats

3×5 @60%

2×5 @65%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo