WOD 070613: Team & Hope Building

CrossFit Novem:  Movement Prep: 3 Rounds 5 Thrusters (45/30#) 10 Step Ups 3 Pull Ups Conditioning WOD:  “CrossFit For Hope” 3 Rounds Counting Total Reps 1 Minute at Each Station Burpees Power Snatch (75/55#) Box Jumps (24/20″) Thrusters (75/55#) Chest To Bar Pull Ups Rest *Partner Coaching Novem BootCamp:  Team WOD: Teams of 2 25 …

CrossFit Novem: 

Movement Prep:

3 Rounds

5 Thrusters (45/30#)

10 Step Ups

3 Pull Ups

Conditioning WOD: 

“CrossFit For Hope”

3 Rounds Counting Total Reps

1 Minute at Each Station

Burpees

Power Snatch (75/55#)

Box Jumps (24/20″)

Thrusters (75/55#)

Chest To Bar Pull Ups

Rest

*Partner Coaching

Novem BootCamp: 

Team WOD:

Teams of 2

25 Minute AMRAP

1pt. = Squat

1 pt. = Sit Up

2 Pt. = Push Ups

2pt. = Dumbbell Push Press

3pt. = Burpees

3pt. = Wall Ball Shots

Cash Out: 

3 Rounds

Max Effort Plank Holds