(215) 291-2968 Wednesday - May 05, 2021

WOD 071314: All Dat Booty!!


Crossfit Novem Push Press 8 @ 65% 6 @ 75% 4 @ 80% 3 @ 85% *17 Minute Time Cap 18 Minute AMRAP 20 Racked Lunges (95/65#) 400 Meter Run Novem Bootcamp 21-15-9-15-21 Lateral Plank Walks (1,1,2,2…) Wall Balls 12min AMRAP 250m Run 10 Ring Rows 10 Ball Slams Novem Barbell Front Squat: Max Snatch:

Crossfit Novem

Push Press

8 @ 65%

6 @ 75%

4 @ 80%

3 @ 85%

*17 Minute Time Cap

18 Minute AMRAP

20 Racked Lunges (95/65#)

400 Meter Run

Novem Bootcamp

21-15-9-15-21

Lateral Plank Walks (1,1,2,2…)

Wall Balls

12min AMRAP

250m Run

10 Ring Rows

10 Ball Slams

Novem Barbell

Front Squat: Max

Snatch: Heavy Single or 85%

Clean and Jerk: Heavy Single or85%

Planks 3x>30sec

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demo demo demo demo demo demo demo demo demo demo