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WOD 072416: Sunday Lunges for All!


CrossFit Novem: Clean Warmup 5 Minutes Clean Complex 5-7 Sets going up in weight. 2 Cleans + 1 Push Jerk *15 Minute Cap Conditioning: 15 Minute ARAMP 12 KB Alt. Reverse Lunges (24/16kg) 9 Toes to bar 6 Calorie Row RX+ 15 Minute ARAMP 12 BB Alt. Reverse Lunges (95/65#) 9 Toes to bar 6

CrossFit Novem:

Clean Warmup

5 Minutes

Clean Complex

5-7 Sets going up in weight.

2 Cleans + 1 Push Jerk

*15 Minute Cap

Conditioning:

15 Minute ARAMP

12 KB Alt. Reverse Lunges (24/16kg)

9 Toes to bar

6 Calorie Row

RX+

15 Minute ARAMP

12 BB Alt. Reverse Lunges (95/65#)

9 Toes to bar

6 Calorie AAB

Novem BootCamp:

WOD 1:

12 Min AMRAP (*on blue wall)

10 V-Ups

20 Shoulder Touches (1, 2, 3…)

400M Run

-2 Min Rest-

WOD 2:

12 Min AMRAP (*on white wall)

10 Pull Ups

20 Wall Balls

50 Doubles/100 Singles

Ca$hout

Tabata

Row or Bike

Novem Barbell Club:

Continue Barbell Programming!

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