
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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