WOD 072914: Kettle Bell Clean & Jerks!!

Crossfit Novem Front Squats 8@65% 6@75% 4@85% 3@90-95% or3 RM 10 Minute AMRAP 5 KB C&J (L) 50 Air Squats 5 KB C&J (R) 50 Plank K2E Cashout 10 Minutes of Skill Work Handstands/Free Standing/Handstand Walks Novem Bootcamp Return of the Kitchen Sink! 2 Rounds For Total Reps 90sec each station, 30sec Plank Btwn Stations, 1min rest …

Crossfit Novem

Front Squats

8@65%

6@75%

4@85%

3@90-95% or3 RM

10 Minute AMRAP

5 KB C&J (L)

50 Air Squats

5 KB C&J (R)

50 Plank K2E

Cashout

10 Minutes of Skill Work

Handstands/Free Standing/Handstand Walks

Novem Bootcamp

Return of the Kitchen Sink!

2 Rounds For Total Reps

90sec each station, 30sec Plank Btwn Stations, 1min rest between rounds

Mountain Climbers

Battle Ropes

DB Strict Press

Ball Slams

Captain Americas

Russian Swings

Flutter Kicks

Tire Flips

Novem Barbell

Muscle Snatch – 4 x 3 @ 35%

Hang cleans – 3 x 5 (yes 5 reps) @ 70% or greater

warm up with triples/doubles and go AHAP on the sets of 5

Bench press – 4 x 10 AHAP